STOP Doing Chaturanga Like This (5 Mistakes To Avoid)

As far as essential yoga poses go, Chaturanga Dandasana (Four-Limbed Staff Pose) is a fundamental component in many Vinyasa and Ashtanga sequences. However, performing it incorrectly can lead to strain and injury, particularly in the shoulders and lower back. In this video, we cover 5 common mistakes that can slow your progress and how to fix them to ensure you're maximising the benefits of this powerful pose.

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Common Mistakes and How to Fix Them:

Mistake #1: Arm Positioning
Many people allow their elbows to flare out to the sides, placing undue stress on the shoulders and wrists. To correct this, keep your elbows tucked in close to your ribs, aiming for a 90-degree angle. This helps engage the triceps and protects the shoulders.

Mistake #2: Shoulder Alignment
A common error is letting the shoulders dip lower than the elbows, which can cause strain. To prevent this, align your shoulders with your elbows, maintaining the same height throughout the pose.

Mistake #3: Sagging in the Lower Back
When the core is not engaged, the lower back can dip, leading to discomfort. Engage your core muscles and draw your navel towards your spine, maintaining a straight line from head to heels.

Mistake #4: Wrist Placement
Improper hand placement and weight distribution can cause wrist pain. Place your hands shoulder-width apart with fingers spread wide, pressing firmly into the mat, and ensure your wrists are directly under your shoulders.

Mistake #5: Overall Body Alignment
Often, people forget to engage their legs, allowing hips to sag or lift too high. Engage your leg muscles, keeping your body in a straight line from head to heels, pushing back through your heels while extending forward through the crown of your head.

Now, let's get back to that bonus trick I mentioned. To ensure you're lowering to the correct height in Chaturanga, place yoga blocks beneath your shoulders or chest when you lower from plank. This way, you'll have a physical marker to gauge the appropriate depth. As you lower, lightly touch the blocks with your shoulders or chest, then push back up. This practice trains your body to remember the correct height, protecting your shoulders and maintaining proper alignment.

Give this trick a try in your next practice, and you'll likely notice an improvement in your Chaturanga form and overall strength. Thanks for watching, and remember to like, comment, and subscribe for more yoga tips and tricks!

[berilcelikoglu]

Glad to have you back, thank you so much, I wish you and your baby healthy days, 💐🙏.

[alie]

Thank you for this useful tip! And I’m another Alexia 💕 Namaste

[yvettecisneros]

I have been struggling with this pose. I will try your tricks tomorrow ❤❤❤

[marhkox]

I’m fairly new to your channel… started with mat reviews and really grew to love your content! I am glad to see you posting again. Wish you all the best to you and your family!

[Weltliteratur-]

Thank you for being back, dear Alexia. Your positive energy and kind attitude is very inspiring and motivating. 💐