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Chaturanga Dandasana aka THE PLANK


Chatur = 4

Anga = limbs

Danda = stick, staff

Asana = posture

Four Limb Staff Posture

Why walk the plank?

Want some sweet arms? Strong core? Rrrrr! Then let’s plank!

Strengthens and aligns shoulder joints

Develops stability for the entire body

Great for overall fitness including heart and lungs

Strengthens and wrists, arms, abdominal muscles, and lower back

Strengthens the muscles surrounding the spine, which helps to improve posture

Getting into Plank

  • Begin in tabletop

  • Fingers spread wide for a great support base; Palms under shoulders

  • Shoulders relaxed and away from ears; Head in line with the spine, gaze down

  • Stretch legs out curling toes under; Or stay on your knees!

  • Press heels back and head forward

  • Engage your core! This will protect your back!

  • Keep elbows hugged in close to ribcage as you lower down. Try to avoid collapsing your chest towards floor. As you lower down forearms and upper arm should form a 90° angle

  • Don’t forget to breathe!

PS. Shaking is good! Shaking releases tensions! Also, do not worry! There are many different variations that will allow you to work up to the full pose. And if you never get to full pose….it’s ok! Going to your knees will NOT make you a bad person or less of a yogi. In fact…..listening to your body and honoring it makes you a total yoga rock star. Everyone has a different expression of each pose, never compare yourself to others in the class.