Chaturanga
Chaturanga Dandasana
chah-too-RAHN-gah dahn-DAH-sah-nah
Ein anspruchsvolles tiefes Brett, das Oberkörperkraft aufbaut und ein Schlüsselelement in Vinyasa-Abfolgen ist.
Anleitung fur Chaturanga
- Schiebe dich aus dem Brett leicht nach vorne
- Senke den Körper halb ab
- Halte die Ellbogen nah an den Rippen im 90-Grad-Winkel
- Halte eine gerade Linie von Kopf bis Fersen
- Spanne den Rumpf durchgehend an
Benefits
- Strengthens the arms, shoulders, and wrists
- Builds core stability and full-body control
- Tones the abdominal muscles
- Prepares the body for arm balances and advanced transitions
- Develops the pushing strength essential for vinyasa flow
Muscles Engaged
Modifications
- Lower the knees to the floor before lowering the chest for a supported version
- Use a strap looped around the upper arms to prevent elbows from flaring
- Lower all the way to the floor instead of hovering until you build sufficient strength
Cautions
- Avoid with rotator cuff injuries or shoulder instability
- Not recommended with carpal tunnel syndrome or wrist injuries
- Use caution during pregnancy