Chaturanga: with elbows OUT?

Yoga Discussion General Yoga
#1

I took a yoga class today led by an Anusara trained teacher.

He presented his prefered form of Chaturanga to the class. He said that many people have been taught to keep the elbows near the body when lowering. However, he said this may cause the front of shoulders to lower too much. He said it would be better to focus on keeping the front of the shoulders elevated (instead of letting them fall) and letting the elbows flare out if they need to while lowering.

He said that avoiding lowering the front of the shoulders would help to protect the shoulders and avoid shoulder injury/strain over time.

I forgot to ask him about it after class. Can anyone offer more explanation on this variation? I tried it during class but was not sure I achieved what he was explaining as I did not have a mirror to see what my shoulders did. I must admit, that it did feel a bit awkward to let the elbows flare out away from the body:confused:

#2

I’m not doubting what you heard, but I’ve been studying Anusara Yoga for 2 1/2 years and I’ve yet to hear an Anusara teacher say to keep your elbows out in Chaturanga.
I have studied with a few teachers in the GTA (and there are not many). Are you certain this teacher is certified Anusara or do they simply practice it.

Either way it would be in your greatest interest to get clarification from the teacher himself, and once you do if it doesn’t resonate or feel right then I would not apply this to my home practice.

Best of luck!

#3

It was a teacher at Buddha Rider in Collingwood. Yes, he is definately Anusara trained. He kept mentioning it during the practice. He wasn’t my regular teacher so I didn’t remember to ask him after class; I was only in town for the weekend and do not regularily practice there.

I think he did say that it was something relatively new that someone in the Anusara yoga world figured out. I have taken one of his classes months ago and he did not mention it at the time so it could very well be a new thing.

#4

I must admit, that it did feel a bit awkward to let the elbows flare out away from the body:confused:
Once you change a tiny little thing, detail, it always does feel awkward.Though of course it’s usually significant.I remember webbing my hands for the first time(down-dog,chaturanga etc) in a yoga studio class after many 100’s of hrs of home vinyasa practice and yes my forearms,elbows and hands did feel a little weird & sore at the end of that particular class,but yes i managed to avoid excess strain or injury afterwards.I’ve noticed one tends to develop 2 noticeable slightly bulging little muscles between the second,third and fourth finger in the back of the hand ,webbed or not.But probably more so webbed, the correct position(wrists parallel with mat i have heard,middle finger pointing forward as rough-ish guides)

#5

Perhaps this teacher meant that the main goal of chaturanga should be to keep the front of the shoulders elevated, and the elbows should flare out only if needed? In other words, maybe he was trying to say that you shouldn’t intentionally push your elbows outwards, but if you find that you need to in order to keep the front of your shoulders elevated, you should do so?

I’ve never heard of this either, though, so who knows?

#6

maybe keeping elbows in conditioning body for mayurasana (peakock pose) and other fancy- shmancy poses?

#7

I thought of this thread in class today and did my first chaturanga with my elbows out. It felt weird. :smiley:

#8

I only visit that studi oa few times a year. Next time I’m up there I will be sure to ask the teacher more about it.

#9

Mitchel Bleier taught to have the elbows out slightly at ay yoga workshop that I went to a couple weekends ago. He explained that heavy Western bodies need to make some adaptations to traditional Ashtanga alignment to prevent injury. Bleier is a very knowledgeable Anusara instructor.

#10

You should ask the teacher why…
I teach it with elbows close to body…But the shoulders do NOT drop down…the back should be level with the triceps which should be parallel with the floor (if the front/head of the shoulder is dropping then the triceps is not parallel)the shoulder blades should be drawn down the back away from the head,heels pushing back,kneecaps drawn up,neck long, head not dropping down…nice long straight line from top of head to heels…well straightish…no ones body is actually straight…

#11

His explanation was that keeping the elbows close to the chest puts excessive pressure on the smaller muscles in the rotator cuff. This can lead to strain with practicianers that are heavier or over 30 years old.