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HW: Empowerment Vinyasa (Day 16)
I love chaturanga. Often rushed through on the way from plank to an up-dog or to the belly, when you take your time with this you realise there’s so much to think about, and getting it right can make you feel like a total super-hero. I love taking it really slow through this, making the most out of how it feels and pausing, spider-man style at the optimal point of the pose…
You can lift up into chaturanga, but usually we are coming down into it from e.g plank. The ideal and safest chaturanga has its foundation in a solid plank. On the assumption we are in the perfect plank position; belly pulling up and in, legs engaged, shoulders integrated, arm bones stacked with wrists under the shoulders, hasta bandha engaged in the hands, and a sense of length through the back body, we can start to move: Retain all the engagement of your plank pose, and begin to bend the elbows down to 90 degrees, shifting slightly forward as you do. Come down to hover with shoulders and elbows in line.
NB Do not drop the shoulders lower than the elbows. Doing so puts too much pressure on the shoulder joint and could result in problems after a period of incorrect practice.
Hug the elbows in, squeeze the rhomboids and retain core engagement. Keep the neck long and press into the floor, maintaining a sense of lightness.
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