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| Picture from Women's Health |
Chaturanga Dandasana is one of the poses in the Sun Salutation sequence coming after the Plank pose and being following by either Cobra pose or Upward-Facing Dog pose. This pose takes the form of a half push-up, Chaturanga Dandasana occurs when the body is in a push-up like position which is then lowered half way to the ground- this is Chaturanga Dandasana. This pose is an arm balance pose that strengthens the arms, wrists and abdomen, and is an introduction to more difficult arm balancing poses.
1. Perform Adho Mukha Svanasana (Downward-Facing Dog pose), then Plank Pose. Firm your shoulder blades against your back ribs and press your tailbone toward your pubis.
2. With an exhalation slowly lower your torso and legs to a few inches above and parallel to the floor (so that your arms are parallel to the floor]. There's a tendency in this pose for the lower back to sway toward the floor and the tailbone to poke up toward the ceiling. Throughout your stay in this position, keep the tailbone firmly in place and the legs very active and turned slightly inward [concentrating that the front of your thighs are being drawn back inward towards the ceiling]. Draw the pubis toward the navel [this will help to keep your mid-section from sinking towards the floor].
3. Keep the space between the shoulder blades broad. Don't let the elbows splay out to the sides; hold them in by the sides of the torso and push them back toward the heels. Press the bases of the index finger firmly to the floor. Lift the top of the sternum [pushing it forward] and your head to look forward [your eyes should be gazing forward on the floor].
4. To release, [with an exhalation lower yourself lightly to the floor] or push strongly back up to Downward-Facing Dog pose, lifting through the top thighs and the tailbone.
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