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.