This is a pose which I’ve been battling for quite some time now. I’ve consistently been practicing power classes for about a year now and still cannot get this pose right. I can do quite a few arm balances and inversions and am fairly confident with my arm strength but for some reason when it comes to chaturanga I feel like it all just disappears. I’ve read online that you need to strengthen triceps. Can anyone provide any tips on poses that will help build strength for chaturanga? I can hold a good steady high plank for about a minute so, any other suggestions?
This may not be what you want to hear, but I would suggest practicing chatturanga with your knees on the ground until you develop proper form/strength. I’ve seen too many people (probably myself included back in the day) who try to power through the full pose without having developed the strength in their arms. The pose just “sags” as they lower, which puts undue stress in the rotator cuffs. When lowering from plank, put your knees down, and imagine there is literally a plank of wood from your forehead to your knees. Try to not let any body part lower faster then the rest (i.e. some people lower/sag their head, pelvis, or shoulders faster than the rest of their body). Bring awareness to the entire back of your body and imagine it’s buoyant. And most importantly, keep the head of your armbones pulling back toward the back body so the upper arm bones remain parallel to the floor.
Thanks for the reply! I have been practicing it on my knees and was just wondering if there was anything else in addition, like other poses or whatnot, that I could do to help build strength?
Of course you know that building strength comes after alignment, otherwise the strength-building reinforces unwholesome biomechanical patterns.
That having been said, it seems you’re asking for poses that will help move you (physically) toward Chaturanga Dandasana. And I’ll answer that exact question but add the caveat that the pose is safest when it is not part of a repetition where said repetition has a pace that supersedes integrity and stamina.
Tadasana
Phalakasana
Urdhva Mukha Svanasana
Bhujangasana
Vasisthasana
Adho Mukha Svanasana
Adho Mukha Vrksasana Prep
Sirsasana Prep
Pincha Mayurasana Prep
Ardha Navasana
Navasana
Ardha Pawanmuktasana
Pawanmuktasana
Parsva Pawanmuktasana
Gordon
InnerAthlete, your replies are great
Maybe just rest on your knees and keep practising, one day you may get there or not - maybe your body isnt ready for chaturanga yet??
For eg i been practising ashtanga vinyasa asanas for 20 yrs, as a male (and surfer) i find chataranga easy…yet anything involving hips i find extremely difficult and just take my time - after 20yrs i cant get lotus comfortably.
My point - we cant do everything in asanas, do what your body lets you