Our #StrongYogi pose of the week is Chaturanga, or low plank.
This one is hard– very hard.
There are a lot of ways to build up your strength for this pose.
1. Start in a high plank (as seen at right), or top of a pushup.
2. Stack your shoulders over your wrists and spread your fingers.
3. Engage your core. Make sure your hips are in line with your shoulders, not dipping low or popping up.
4. If holding a high plank for 10 breaths is difficult, simply drop your knees to the ground until you build more strength.
5. To get into Chaturanga, shift forward and bend your elbows, keeping them close to your sides.
6. Lower yourself half way down, but keep your shoulders and hips in one line. The tendency is to dip low with the shoulders and lift the hips high into the air. Try to resist that by engaging your core and staying steady through your midline.
7. If holding Chaturanga is difficult, drop to your knees for extra support. It’s better to drop to your knees rather than do the pose with bad form!
Hold your low plank for five breaths, and then take that much deserved backbend to release the spine and core. Though difficult, it is so rewarding. Enjoy!
What #StrongYogi pose do you want to see broken down step-by-step? We want to hear from you!