For beginners

3 steps to perfect Chaturanga

These variations will help to quickly master Chaturanga and practice it correctly.

Chaturanga is one of the most useful asanas and at the same time the most disliked because it is difficult. Newbies often just skip it, thus depriving themselves of tremendous health benefits. If you, too, do not like this asana, then here are 3 ways to ease it, but do not lose useful properties. Master them gradually, one by one, and you will certainly succeed.

First, let us recall which option we are striving for:

  1. From the Plank Pose, pull your shoulders slightly forward - in front of your wrists. Pull the foot back, as if you wall
  2. At the same time, push the feet backward, using the quadriceps and energizing the lower body, and pull the sternum forward, creating a line of energy from crown to foot
  3. While inhaling, pull the shoulders and upper thighs up and away from the floor, pull the lower part upwards and inwards, and release the tailbone to the floor
  4. As you exhale, bend your elbows, holding them over your wrists, and press them against the sides. Slowly go down towards the floor, keeping the body absolutely straight, not allowing the center to sag and the buttocks to rise into the air
  5. Translate your gaze to the floor, 10 centimeters in front of you, and keep going down until your shoulders are level with your elbows
  6. Breathe and continue to stretch through the heels, sternum, and crown of the head
  7. To exit the pose, as you exhale, drop onto your belly or push up and enter Planck's Pose. You can also roll on the in-breath on the ascent of the feet and go to the dog face up

If this is difficult for you, try one of the following variations.

Variation 1

If your hands are not bent in elbows, try lowering your knees to the floor. Turn the tailbone and make sure that there is no deflection in the lower back. Then place your palms slightly wider shoulders. Spread your fingers wide apart, fully rub them against the floor. And now bend your hands. This lite version is not worse than full-fledged Chaturangi.

Variation 2

This option is slightly more complicated than the previous one. Here the knees are still on the rug, but the palms are shoulder-width apart, the elbows no longer look to the sides - they are tightly pressed to the ribs.

Variation 3

To complicate the previous two options and get closer to the practice of classical Chaturanga, try this variation. Lower your knees on the mat, and then lift your right leg up. Do not lead her too high - try to keep her in line with your lower back and buttocks. Repeat on the other side.

Photo: kenzie.the.ashtangi /