An article by David Keil in Elephant Journal proposes a different alignment. Many students actually come into chaturanga dandasana this way descending straight down from plank pose or even jumping back from the standing forward bend with their shoulders too close to their handsWhen the shoulders hunch forward dropping toward the floor in chaturanga the pectoral muscles must do nearly all the work and this strains the fronts of the shoulder capsules.
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In real life I see a lot of sloppiness and positions of flexion at the hips and glenohumeral joints which would indeed indicate more muscle contraction anteriorly than posteriorly due to poor form which when repeated will contribute to wear and tear.
Chaturanga Dandasana Joint Actions. Some teachers instruct to bring your shoulder blades together in Chaturanga Dandasana. Caturaṅga Daṇḍāsana or Four-Limbed Staff pose also known as Low Plank is an asana in modern yoga as exercise and in some forms of Surya Namaskar Salute to the Sun in which a straight body parallel to the ground is supported by the toes and palms with elbows at a right angle along the body. Flattening the lower belly.
Work to keep this action as you lower down into Chaturanga Dandasana. Introductory class being asked to hold posture chaturanga dandasana. You stack your wrist below your elbows.
The acromioclavicular joint is where the clavicle meets the scapula at a bony point called the acromion. However in order for the shoulder joint to function optimally the rest of the girdle must be stabilized for efficient movement of the humerus. Lets start with a bit of anatomy.
Practice 5-10 rounds of Chaturanga Dandasana Four Limbed Staff pose to the wall 4-6 times a week as shown. The most complex movements in Chaturanga comes from our upper body. Look forward or down trying to keep a straight line in the spine and the legs.
These three joints work together to allow for the wide range of very versatile movement that we need from the shoulder complex. Only when the practice becomes easy and there is a clear awareness of keeping the shoulder blades fixed to the back ribs progress to Half Plank into Half Chaturanga Dandasana using the same principals. By efficient I mean movement that doesnt over burden or stress the muscles that move this joint.
A slight tuck under of the tailbone can aid this action. Having the hands ahead of the elbows so that the forearms angle forwards from the elbows. Keeping the spine as straight as possible with your arms in the fully extended position shoulder width apart lower yourself slowly to the mat until the elbows line up horizontally with the spine.
If we repeatedly practice Chaturanga Dandasana without proper joint integration the ligament of this joint can be. Ive had exceptional yoga teachers over the years but I also love to work with medical professionals and physical therapists to get their thoughts about body mechanics alignment instructions injury management and injury prevention. Thus the elbows hug the sides to engage the triceps.
As I indicated above But will state more clearly here the muscular actions of chaturanga depend on how you practice it. It is often perceived by yoga students in black and white terms in that it either can or cant be done. Firstly maintain a neutral rotation at the shoulder joint.
Benefits are as follows. Dandastaff stick is an excellent pose to build awareness of the muscles that support and stabilize our shoulder bladesIt is also an excellent core exercise to prepare us for more challenging arm balances. Practicing Chaturanga Dandasana Four-Limbed Staff Pose plays a vital role in doing the Sun Salutations that are central to Ashtanga and vinyasa flow yoga.
While the hip joint is designed for its stability the shoulder girdle is known more for its mobility. A Shoulder Surgeons Perspective on Keeping Your Shoulders Safe in Chaturanga Dandasana. The great debate on chaturanga is where to put those pesky scapulae plural form.
The scapula-clavicle-humerus joint and its extremities are all connected to the axial skeleton by the one ligament at the sternoclavicular joint. Four Limb Staff Pose. Whose natural action is pure flexion and extension at the elbows.
While the shoulder blades will draw towards each other somewhat as you lower down you want to work against this tendency as much as possible. The usual alignment for Chaturanga Dandasana Four Limbed Staff Pose is with the forearms vertical. Strengthen the legs buttocks back abs shoulders arms and wrists.
It is also called the four-limbed staff pose in which the body is placed straight and parallel to the ground. 4 key muscles for a Perfect Chaturanga Dandasana. This is incorrect alignment.
Chaturanga Dandasana can be a challenging pose for many people. The pose strengthens and tones the entire body helps teach important alignment and prepares you for a multitude of positions including the following. The chaturanga dandasana is a pose in modern yoga and exercise.
Firstly we must balance the action of inward and outward rotation at the shoulder joint. Challenging and strength-building chaturanga dandasana four-limbed staff pose is probably one of the most frequently practiced postures in vinyasa classes. The grey areas in between can be hard to identify whilst you are struggling to lift off the ground and feeling somewhat defeated.
This action corresponds to engaging the transversus abdominus which provides stability to the lower spine. Chaturanga dandasana offers myriad benefits. Its classic alignment is a challenge to many students from the get-go but as our practice and understanding of the human body evolve our alignment in postures can as well.
Chaturanga is one of the yoga poses that cause the most wear and tear and injuries in yogaDone with poor alignment not enough shoulder girdle stability and repeated over and over in a practice is a recipe for injury.
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