Chaturanga: the pose you love to hate until you can do it, and then you feel like a total goddess warrior every time and want to put at least 50 in every practice. Yep, I love me a chaturanga. But it took me nearly two years to get a proper form one (though obviously I spent the first year doing bad form ones because 🙄🤷♀️). So here are my tips to get you there:
1. Doing bad form chaturangas WILL NOT build the strength you need to do good form ones. Long holds (2-5min) in bound headstand was the game changer for me. Knees down is also a good option.
2. If you cannot do a good form one, please please please put your knees down. Rotator cuff injuries are for life my friends 😢. If your form deteriorates, there is no shame in switching half way through a practice either
3. The key to getting the 90 degree bend in your elbows which makes this pose 👌 is to think FORWARD rather than down. In both the full and the half pose, you need to shift your weight forward before lowering. Video yourself and you’ll see the difference
4. The next element of good form is keeping one straight line from shoulders to ankles as you lift/lower. You can see I was not doing this in the ‘then’ part of the video 😬
5. Elbows in 💪
6. When you are flowing, don’t forget to treat this as a pose in and of itself: there is nothing worse than a drive-by swooping chaturanga. Hold for a breath. Crikey, hold for a couple of breaths! When I’m flowing, I always hold at 90 degrees. When I’m repping out (as per the video), then I’ll go chest to floor .
Let me know if this helps!
#chaturanga #chaturangadandasana #pressups #pressup #upperbodyworkout