Chaturanga Practice Guide: Four Variations from Beginner to Advanced | Tapas Yoga HK
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Chaturanga Practice Guide and Common Variations
Chaturanga Dandasana (Four-Limbed Staff Pose) is one of the most common transition movements in Vinyasa and Ashtanga yoga, appearing in every Sun Salutation. But this seemingly simple movement is actually performed incorrectly by many people, and some even get injured as a result.
Here are four variations of increasing difficulty to help you progressively build proper upper body and core strength.
Level 1: Eight-Limbed Pose (Ashtanga Namaskara)
If you're just starting out, I recommend beginning with the Eight-Limbed Pose. This position has eight contact points - both hands, both toes, both knees, chest, and chin - distributing body weight and requiring less strength.
How to do it:
- From plank pose, first lower your knees
- Keep your hips lifted, slowly lower your chest and chin to the floor
- Keep your elbows close to your sides
This variation opens the chest and shoulders and makes a great warm-up movement.
Level 2: Kneeling Chaturanga
Once you're comfortable with the Eight-Limbed Pose, try the kneeling version. This variation reduces the burden on the lower body, letting you focus on training chest and shoulder strength.
How to do it:
- From plank pose, kneel down
- Keep a straight line from head to knees
- Inhale to prepare, exhale while bending elbows and lowering your body forward
- Keep elbows at about 45 degrees to your body, don't let them wing out
Common mistakes include raising the hips or letting the lower back sag. Remember to engage your core to keep your body stable.
Level 3: Standard Chaturanga Dandasana
This is the full version of Four-Limbed Staff Pose, requiring whole-body muscle coordination.
How to do it:
- From plank pose, toes on the ground
- Inhale to lengthen the spine, exhale while shifting the body forward and bending the elbows
- Lower until elbows are at 90 degrees, upper arms parallel to the floor
- Maintain a straight line from head to heels
Key points:
- Keep elbows close to your body, don't let them wing out
- Don't let shoulders drop below elbows (going too low can injure shoulders)
- Keep core engaged continuously, avoid lower back sinking
- Gaze at the floor in front of you, keep neck neutral
This pose is the foundation for arm balance poses. Building strong Chaturanga strength will make learning Crow Pose and Side Crow much easier later.
Level 4: Single-Leg Chaturanga
Want more challenge? Try the single-leg version.
How to do it:
- In standard Chaturanga position
- Lift one leg, keeping it in line with your body
- Keep hips level, don't tilt
- Alternate legs
This variation significantly increases the core and balance challenge. I recommend mastering the standard version first before attempting this.
Remember, everyone's body is different - there's no need to rush to advanced versions. Start at the difficulty level that suits you and build strength gradually for safe and effective progress.
If you have any questions, feel free to ask your instructor during class. We'll provide adjustments based on your situation.
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Thanks for reading! We hope this article helps deepen your yoga knowledge. I'm from Tapas Yoga HK. We're a dedicated yoga studio with locations in Yuen Long and Tsuen Wan. If you'd like to start your yoga journey, contact us via WhatsApp: (Yuen Long) 68287318 or (Tsuen Wan) 54700838.
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