LET'S CHAT CHATURANGA

Chaturanga Dandasana. A key posture in vinyasa yoga - and one that is far more complex than we give it credit for. It demands strength, control, proper technique and an understanding of how your body is currently suited to it so that we can practice and modify and progress effectively. And yet, it's a posture we flow through so quickly in our vinyasa classes, often on autopilot, we rarely get chance to give it the time and attention it needs. This is exactly why I hosted a short workshop last weekend. To shine a spotlight on the vinyasa sequence and break down that pesky chaturanga for each of the attendees unique strengths and abilities. Here's a little wrap up of what we covered in the workshop.

WTV?

What even is a vinyasa anyway? A class, a pose?

• Vinyasa, the word. A sanskrit term which means "to place in a special way"

• Vinyasa, the class type. A style of yoga that that focuses on movement - usually fairly strong and dynamic, breath-led, flowing from one posture to another, and often featuring (and building upon) lots of Sun Salutations.

• Vinyasa, the sequence. A small sequence at the heart of Vinyasa Yoga, featured within every single sun salutation. The transition from plank to downward facing dog, that you'll repeat over and over again throughout a vinyasa class. Often used as a “reset” to come back to centre, balance the sides, and keep momentum.

THE 4 ELEMENTS OF A VINYASA

Building your own vinyasa sequence is a bit like a pick 'n' mix. Depending on your ability, strength, or even just energy level and mood on any given day (or even any given vinyasa), you can choose from a menu of options and adaptations.

1. Plank

   This is our vinyasa entrée. Quadruped, kneeling plank, plank with blocks, or a classic high plank - the choice is yours.

2. A controlled lowering to the mat

   The main event of the vinyasa sequence - and where the elusive Chaturanga Dandasana comes in to play. You could modify, you could take an Ashtangasana to get down to the mat in a more flowy, less strength-demanding way, or even Cat/Cow instead.

3. Backbends. So many to choose from. Like pudding - they're delicious. Sweet relief. Low Cobra, Cobra, or Upward Facing Dog are the traditional choices. Sphinx, Locust or King Cobra, if you're feeling a bit gourmet.

4. Downward facing dog. Returning to Downward Facing Dog, nourished and energised.

   

CHATURANGA DANDASANA

So let's get under the bonnet of this elusive pose. First things first - what does it mean? Four limbed staff pose. Four things touching the floor (two feet, two hands) and your body as straight and strong as a staff, or a stick.

This posture requires a lot of strength in your shoulders, triceps, chest and upper back to hover off the floor, and good core control to keep that straightness. And there's a lot going on, all at once.

This isn't a posture you can just 'do' without practice and patience. Here are some tips to build up your strength and sharpen precision:

1. First, master a solid plank. Hips not piked up, nor sagging down. Core muscles strong. Shoulders strong and stacked over wrists. Knees down if you need a modification - keeping that tailbone tucked.

2. Start with a micro-bend. Getting your elbows in line with your shoulders won't happen overnight. Start lowering from plank with a small bend in the elbows, where you still feel in control of your body weight without splatting onto the floor. Then, gradually build the depth over time. The depth will come over time.

3. Get on your knees. A half chaturanga option with the knees down keeps you strong, safe, and progressing. Taking intensity out of the pose allows your muscles to grow stronger. Pushing through with poor form when you're not ready? That just reinforces bad habits and stalls progress.

4. Mix it up. Maybe try one or two full chaturangas per class, then switch to a modified version for the rest. Next week, see if you can do one more.

6. Build strength outside your yoga practice. To fast track your progress to Chaturanga, practice drills like narrow push-ups (against a wall, on an incline, or with knees down) and lift weights! Bench press, rows, even pull-ups will all press the turbo button on your Chaturanga journey.

IT'S A POSE!!! NOT A TRANSITION!!!

My favourite, most important takeaway of all! Chaturanga Dandasana is a POSTURE 👏🏽TO. 👏🏽 HOLD 👏🏽 FOR 👏🏽 AT 👏🏽 LEAST 👏🏽ONE 👏🏽 BREATH!

It's NOT a transition to rush through between plank and your backbend. And yet we're all guilty. Skipping over the work, the awareness, the actual strength building. And yet holding chaturanga, even just for a breath, is where the real magic (and progress) happens.

TOE ROLL OR NOT TOE ROLL?

THAT IS THE QUESTION.

And one I'm asked all the time! When transitioning from chaturanga to your backbend du jour - do you need to roll over my toes?! My answer is - if you want 🤷🏼‍♀️

You can flip your feet over one by one and be done with it. Or you could spend time practicing (and developing the pain threshold) to roll over your toes in one smooth swoop. Pros: it's aesthetically pleasing, can feel more of a fluid transition, and it's a bit of a fancy party trick that looks cool. Cons: it hurts, it takes loads of practice that's honestly better channelled elsewhere, and is kinda unnecessary. So, why did I bother paying for a 1:1 tuition on learning to roll over my toes, and hours of practice and pain? Because I'm a yoga tart who wanted to look cool. Not gonna lie. There is some chatter that consistently flipping the feet the same way (especially if you always lead with the same side) can cause subtle imbalances over time. But unless you’re chaturanga-ing to upward dog-ing all day, every day, the risk is minimal. Still, it’s worth switching sides occasionally or alternating methods for balance.

So, roll your toes if you you want to look fancy pants. Flip your feet if you want an easy life. The real key is upper body strength, core control and bodily awareness. Fancy is fine, but function first.

If you'd like a chaturanga check-in, why not book in for a 1:1 session with me?

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