Chaturanga
Chaturanga Dandasana
chah-too-RAHN-gah dahn-DAH-sah-nah
Een uitdagende lage plank die bovenlichaamskracht opbouwt, essentieel in vinyasa-sequenties.
Hoe doe je Chaturanga
- Schuif vanuit de plank licht naar voren
- Laat je lichaam halverwege zakken
- Houd je ellebogen dicht bij je ribben op 90 graden
- Behoud een rechte lijn van hoofd tot hielen
- Span je romp de hele tijd aan
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