Chaturanga Pose
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- Stretching
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- Stretching
Chaturanga Pose (Chaturanga Dandasana, or Four-Limbed Staff Pose) is a body-weight yoga hold that lowers you into a low plank, hovering a few inches above the floor. It builds whole-body control through the arms, chest, triceps, shoulders, and core, and is the transitional pose that links plank to upward-facing dog in a vinyasa flow.
Chaturanga Pose: So führst du sie aus
- 1Start in a high plank with your shoulders stacked directly over your wrists, hands shoulder-width apart, and fingers spread for a stable base.
- 2Press the floor away, broaden across your upper back, and draw your belly in to keep a straight line from the crown of your head to your heels.
- 3Shift your weight forward on the balls of your feet until your shoulders move slightly past your wrists.
- 4Bend your elbows straight back, hugging them in toward your ribs rather than letting them flare out to the sides.
- 5Lower your whole body as one unit until your upper arms are roughly parallel to the floor and your elbows are bent to about 90 degrees.
- 6Hover here in a low plank, keeping your shoulders level with your elbows and your gaze slightly forward.
- 7Hold for a breath or two with the core and legs engaged, then either lower all the way down or roll forward into upward-facing dog.
- 8To exit, press back up to high plank or set your knees down and rest in child's pose.
Technik-Tipps
- Keep your elbows tracking back over your wrists and pinned close to your sides to protect the shoulders and load the triceps and chest.
- Engage your legs and squeeze your thighs so your hips stay in line with your shoulders instead of sagging or piking up.
- Lower only as far as you can control, keeping your shoulders from dropping below elbow height.
- If a full hover is too much, drop your knees to the floor to scale the pose while you build strength.
- Breathe steadily through the hold rather than holding your breath, and keep your neck long.
Häufige Fehler
- Flaring the elbows out to the sides, which strains the shoulder joint and takes the work off the triceps and chest.
- Letting the hips sag toward the floor, which collapses the lower back and breaks the straight-line position.
- Dropping the shoulders below elbow height, which overloads the shoulders and makes the pose hard to press out of.
- Piking the hips up toward the ceiling to avoid the effort, which turns it into a different shape and loses the core engagement.
- Holding the breath through the hover, which adds tension and shortens how long you can stay controlled.
Häufig gestellte Fragen
What muscles does Chaturanga Pose work?
It is a whole-body hold that mainly challenges the arms, chest, triceps, and shoulders to control the lowering, while the core and legs stay engaged to hold a straight, plank-like line.
Is Chaturanga good for beginners?
It is demanding, but beginners can scale it by lowering the knees to the floor first. This keeps the elbows-in mechanics while building the arm, shoulder, and core strength needed for the full hover.
How low should I go in Chaturanga?
Lower until your upper arms are about parallel to the floor and your elbows are bent to roughly 90 degrees. Stop your shoulders from dropping below elbow height to keep the shoulders safe.
Why do my shoulders hurt in Chaturanga?
Usually the elbows are flaring out or the shoulders are sinking too low. Keep the elbows hugged into your ribs, your shoulders level with your elbows, and your core engaged to share the load.
How long should I hold Chaturanga?
In a flow you pass through it for a breath before moving to upward-facing dog. To build strength, hold the hover for a few controlled breaths, only as long as you can keep the line and form intact.
