02/01/2026
Join us in February as we study Chaturanga Dandasana, focusing on strength, alignment, and intentional movement.
Chaturanga is a foundational arm-support pose that appears frequently as a transition in vinyasa sequences. It builds upper-body strength, core stability, and joint awareness, while teaching how to bear weight safely through the shoulders, wrists, and spine. Though it may look simple, Chaturanga is an active, controlled pose that trains the body to move with integrity rather than momentum. Chaturanga is the strength bridge into these shapes such as Plank, Side Plank, Dolphin, Crow and Side Crow.
Key Alignment Points:
🌟Shoulders track over or slightly in front of the wrists, while the balls of the feet press firmly into the mat, activating the legs and maintaining a strong heel line.
🌟 Scapular protraction (shoulder blades moving slightly away from each other) creates upper-back stability and helps distribute load through muscle rather than the shoulder joints.
🌟 Elbows hug toward the ribcage, supporting shoulder integrity and engaging the triceps and serratus anterior.
🌟 Pelvis remains neutral, with a subtle tailbone lengthening to prevent hip piking or spinal collapse.
🌟 Deep core engagement (transverse abdominis and pelvic floor) stabilizes the spine and evenly distributes weight between the hands and feet.
Through mindful repetition, Chaturanga becomes less about lowering down and more about how the body organizes itself under load with breath, strength, and control.
We look forward to practicing with you.
