How To Chaturanga Dandasana - intermediate build strength & keep shoulders safe

How to Chaturanga Dandasana *intermediate variation* with blocks to help create better form & prevent shoulder injuries - place blocks shoulder width apart on your yoga mat in front of your feet, you want to stand close yet far enough back that you allow enough space between feet and the blocks that you can place your ✋ hands directly behind the blocks on the mat once you fold forward. Inhale & sweep arms up overhead fold forward with gentle bend in knees, Inhale & lift half way placing palms of hands anywhere on shins while drawing lower belly in. Exhale to fold forward Then place hands on mat directly behind blocks. Inhale to Step right foot back followed by left foot. You will now be in a high plank. Exhale. All four corners of hands are fully grounded to your mat and fingers are facing forward elbows facing back Inhale slow Glide forward on balls of feet Keeping elbows facing back and in close to your body Exhale & Begin to Slow Lower your shoulders to blocks while keeping your knees lifted away from the mat. Inhale & Exhale Hold for a moment Then untuck your toes so that you are pressing into the tops of your feet from here Inhale & Begin to push into all four corners of hands peeling your shoulders always from the blocks as you straighten your arms be sure to keep the slightest bend at elbows so you don’t hyper extend them, keeping quadriceps engaged and knees lifted Hold for a moment you are now in your Up Dog Exhale & inhale from Up Dog Exhale & slowly roll over your toes sending hips to the sky so you are in an upside down V your down dog pose Inhale & Exhale breathe a few more breaths here & repeat stepping left foot back first. Practicing chaturanga dandasana in this way helps to create proper form & promote core engagement strength and shoulder stability while preventing the swooping action of the shoulders and neck which is a main cause of shoulder and neck injuries in yoga.

CHATURANGA DANDASANA