Study Points for the Yoga Pose of the Month: Chaturanga Dandasana (Four-Limbed Staff Pose)

Jan 31, 2014 | Yoga

Chaturanga Dandasana

Yoga pose of the month:  Let’s study Chaturanga Dandasana (Four-Limbed Staff Pose) this month.  Here are some ideas for you to consider:

  1. Can you lift from the floor up?  Traditionally, we go into the pose from the floor which is much harder than dropping into the pose.  Moving into the pose from the top down has only become popular as a result of all the Power Yoga and Sun Saluations we have been doing.  When you move from the floor, work on moving up in one unit, not lifting the hips after the shoulders have begun to come up.
  2. When you do your pose, pay attention to the core,  shoulder blades firmly into your back, ribs and abdominals in. Play with what happens in your body when you let them go.  If you are a teacher, it will help you feel what your students are feeling in the pose.
  3. What do you need to do to be a firm unit from feet to head in this pose?  What happens when your elbows go out or your head lifts too far or your hips come up?
  4. Compare and contrast this pose to Tadasana (Mountain Pose).  They are remarkably similar.
  5. Play with how you lift your head.  Pay attention to how your body and neck feels when you lift it.  Does your lift shift how the pose feels?

If you are a teacher, challenge yourself to teach this pose in each class this month.  Add this component:  Can you find something new to teach (and learn)?