Chaturanga Yoga

Many of us women should have practiced yoga. Yoga is a very good way to improve body flexibility. However, yoga movements are relatively difficult and require certain skills to practice. You can continue to advance through continuous practice and learning, and then you can practice more difficult movements. Chaturanga yoga is a type of advanced yoga. So, what exactly is Chaturanga Yoga?

These two simple movements can help us better advance in our practice of the Four-Panama Pose.

1 Cat pose

In yoga practice, cat pose is a very classic yoga pose. It looks simple, but to do it accurately requires strong spinal awareness and flexibility. Start in Cat Pose, feeling the shoulders slide toward your hips and your shoulder blades draw in toward the midline of your spine. We can do this stretch just by inhaling, opening the chest and extending it forward, with the shoulders away from the ears. At the same time, avoid hyperextension of the elbows, which puts too much pressure on the wrists. Many times, we will feel pain in our wrists. At this time, we can press down with the fingertips of all five hands to relieve the pressure on the shoulders and elbows. We also need to bring this feeling into the practice of Four Pillars.

2 Inclined plate support

Due to lack of strength, many students fail to feel the shoulder blades retract when they start practicing the incline plank support, resulting in shrugging of the shoulders. The abdominal core is not contracted and the waist is collapsed, causing excessive compression of the lumbar spine.

The correct way is to draw the abdomen inward and extend the lumbar spine. Stretch your shoulder blades, push the ground forcefully with your hands, and lift your thighs. Always maintain shoulder stability.

- Start practicing -

After practicing the first two poses. We can place two yoga bricks in the second step just below the hips, enter from the inclined plank pose, bend the elbows, and lower the body parallel to the ground until the hips lightly touch the bricks. Keep your entire spine to your heels in a straight line. Draw your elbows inward toward your rib cage, and push your shoulder blades out to the sides and forward. Look forward and stay for 3-5 breaths. In this way, we can better stay in the pose and feel the adjustments of small details in the pose. (Four-column pad bricks Figure 3)

If you don't draw your abs in during plank, your lower back will collapse more during chaturanga. Therefore, when supporting yourself, you should keep your tailbone backward, extend your lumbar spine, and retract your abdomen.

Extend the back of your head and neck, lengthen your sternum, pull your navel toward your spine, push your heels backward, keep your upper arms parallel to the ground, and your forearms perpendicular to the ground.

This pose can effectively strengthen the arms and enhance wrist flexibility and strength. However, women should not practice during their menstrual period, pregnancy or when they have wrist joint syndrome.