Forearm Plank – Phalakasana Forearm Variation: Step-by-Step Guide
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Chaturanga Dandasana, or Four-Limbed Staff Pose, is a powerful and essential pose in many yoga practices, especially in Vinyasa and Ashtanga. It strengthens the shoulders, core, arms, and legs while preparing the body for more advanced arm balances and inversions. Here’s how to perform Chaturanga Dandasana with proper alignment and technique.
Step-by-Step Instructions:
Starting Position: Begin in Plank Pose (Phalakasana) with your body in a straight line from head to heels, keeping your hands firmly pressing into the mat.
Engage the Core: Firm your shoulder blades flat on your back and activate your back muscles. Draw your lower belly in towards your spine, and think about your tailbone pointing toward your feet to engage the core.
Rock Forward: Slightly rock forward onto the toes so your body projects forward. This helps you prepare for the controlled lowering of your body.
Neck Alignment: Look slightly ahead of you, keeping the neck long and aligned with the spine.
Lower the Body: On an exhalation, lower your body down like a plank, but stop when your upper arms are parallel to the floor, and your elbows form a 90-degree angle. Keep your elbows close to your ribs, pointing back the entire time.
Maintain Upper Body Lift: Make sure your chest and shoulders do not dip lower than your elbows. Lift the front of your shoulders away from the floor, maintaining engagement throughout the upper body.
Duration: Hold the pose for 10 to 30 seconds, or as long as you can maintain proper alignment and strength. Chaturanga is often used as a transition in Sun Salutations or Vinyasas.
Transition to Upward Dog: On an inhale, transition into Upward Facing Dog (Urdhva Mukha Svanasana) by straightening your arms and lifting your chest. If your lower back stays stable, you can also push back up to Plank Pose on an exhale.
Beginner’s Tips:
Build Strength Gradually: To build strength in your upper body and core, start by practicing Plank Pose and Forearm Plank for up to a minute. This helps prepare the shoulders and core for the intensity of Chaturanga.
Modify the Pose: If you’re new to Chaturanga, try lowering your knees first from Plank Pose, then bend your elbows to come into a “baby” Chaturanga. Keep a straight line from your head to your knees for support.
Substitute for Knee-Chest-Chin: If Chaturanga feels too intense, substitute it with Knees-Chest-Chin (Ashtanga Namaskara). From Plank Pose, lower your knees to the mat, keeping your core engaged. Then, lower your chest and chin toward the floor while keeping your shoulders lifted and chest open.
Benefits of Chaturanga Dandasana:
Strengthens the Core, Wrists, Arms, and Legs: Chaturanga strengthens multiple muscle groups, including the core, wrists, arms, shoulders, and legs, providing a comprehensive full-body workout.
Prepares for Arm Balances: This pose is excellent preparation for more advanced arm balances, as it builds the upper body strength and stability required for balancing poses.
Improves Body Awareness: By holding the pose with proper alignment, Chaturanga helps increase body awareness, especially in terms of shoulder stability and core engagement.
Things to Watch Out For:
Shoulder Safety: This is a strong pose often repeated in classes like Ashtanga and Vinyasa Flow. It’s important to get your technique right to avoid shoulder injuries. Be mindful of your alignment to maintain shoulder health. Read Jennilee Toner’s article on injury prevention for more tips on safe alignment in Chaturanga.
Wrist and Shoulder Injuries: If you have shoulder or wrist injuries, skip this pose or substitute it with a more wrist-friendly option, like Knees-Chest-Chin or Forearm Plank.
Variations to Try:
Ashtanga Namaskara / Knees Chest Chin: As an alternative to Chaturanga, use Ashtanga Namaskara by lowering your knees first and bringing your chest and chin to the mat. Keep your shoulders lifted away from the floor and engage your core.
Chaturanga with Knees Down: Perform Chaturanga with your knees on the mat for extra support. This modification helps you focus on form while building strength.
One-Legged Chaturanga: For an extra challenge, try lowering into Chaturanga with only one foot on the floor, keeping the other leg raised parallel to the floor. This variation adds core engagement and stability.
Knee Taps: Once stable in Chaturanga, bring your right knee toward your right elbow, then repeat on the left side. This variation targets the obliques and builds core strength.
Chaturanga Dandasana (Four-Limbed Staff Pose) is an essential yoga pose that strengthens the upper body, engages the core, and prepares the body for more advanced arm balances. It’s a powerful pose that challenges both strength and endurance. If you’re looking for yoga classes North York, Serenev Studio offers three distinctive practices: Hatha Yoga, Vinyasa Yoga, and Kundalini Yoga. Whether you’re a beginner or an experienced practitioner, register for a class today or contact Serenev North York Yoga for more information.
