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Note: Consult a doctor before beginning any exercise regime
Pose type: Stretch and Balance
Name: Chaturanga Dandasana or Four Limb Pose
This is a great pose to strengthen your core and wrist
Benefits
Strengthens arm muscles, core and upper back
Lengthens the spine and psoas
Creates Awareness of the body and breath
Cautions
Please consult with your physician and experience yoga teacher before attempting this if you have experience wrist, shoulder or back injuries. Practice this with care and move slowly with control and listen to your body.
To Access this Pose:
1. Starting in Tadasana or Mountain Pose inhale and raise your arms
2. Exhale and lower into Uttanasana holding here for a few breaths
Note: If you cannot touch the floor with your palms place your hand on your shin
3. Place your palm on the floor and step back into Downward Facing Dog
Note: Adjust your feet and the arms until you are comfortable, hold here for 3-6 breaths
4. From Downward Facing Dog go into Plank Pose by Bringing the Lower Body Close to the ground and stretching the upper torso balance on the toes and the palms straightening the arms out completely.
5. Take a deep breath and slowly lower the entire, lower and upper body bending at the elbows placing the palms firm on the floor. Bring the body parallel to the floor looking
6: Keep your abdominals pulled in and place your elbows close to your body, move the chest closer to the floor keeping your chin and forehead in line with the shoulders.
Note: Tighten your lower back and hips. Bring the legs turned inwards. Also tighten the calves, hamstrings, and quadriceps, balancing the lower body on your toes.
7. Bring the neck in line with the upper back and shoulders.
8. Hold for 4-8 breaths.
All Level Tips
Beginner: Trying placing your knees on the floor or place a yoga block below the checst.
Intermediate: Try to hold for a 1 minute
Advanced: Try to lift one leg
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About the Author:
Kenya Marsh is the founder of SimplyFitandCurvyYoga and Author of several books including Yoga for Beginners: A Great Way to Start. As a wife, stay-at-home mom of two, and yoga teacher. Kenya knows how challenging and beneficial a steady yoga practice can be. She understands it can be hard to start a new yoga journey alone. She created this website, along with courses, books, and more materials to help provide support to busy yogis elevate their yoga practice.