BKS Iyengar
In all levels class, and really even in an advanced class, I now teach "Chaturanga Practice" instead of teaching or calling out Chaturanga or four limbed staff pose. Calling out Chaturanga does nothing for most of us. I still only Chaturanga on a good day when everything is connected, warm and working together with my breath.
Especially here in the US - I feel like we have arrived at a place in regular practice where we are drilling instead of dancing. Where we are blowing through the hard juicy parts and leaving ourselves out of the party. Unfulfilled. And who would blame us?! It goes by so fast, it's not only easier but quite logical to muscle through a vinyasa and pretend like that one part never happened. Sure we feel a little weak, a little less-than, a little unnoticed and we have shoulder pain - but we got through it right? WRONG!
Lately, in my public classes and on the channel I have been committed to basking the art of modifying into a new shiny light. Often in class we hear "If you can't do it, then you can modify and do this." It is quite true but why does modify always have to sound like YOU SUCK.
It doesn't.
In fact, what could be more empowering that having the skills to modify your practice, adapt, change, stay curious until it feels good. Man, I just cannot see it any other way.
So - as you move along through your "Chaturanga practice" stay connected, curious and experimental. Stay focused on your alignment and the action. Those hovering cats - that is the action I am talking about in Chaturanga. I wish we could all be in the same room together to talk about this- some of us are - and some of us will some day! But for now- this little post will have to do. Lower your knees. Practice just lowering sternum to floor. Work on alignment not just upper arm strength, work on integrity, creating a full body experience. Oh, and find some ounce of joy to build upon! Joy will take you places. (Can this be my first THAT'S WHAT SHE SAID on the blog?) That's what she said.
No man or woman left behind! Get empowered, MODIFY!
Hi Adriene!
I stumbled upon your channel, site and Facebook page a few months back and just have to say I've SO enjoyed discovering all the stuff your pages have to offer.. You rock! 🙂
And when you said: "...why does modify always have to sound like YOU SUCK," it couldn't be more true! I often find myself feeling like this in classes. Thanks for the taking the "modify" message and turning it from one of discouragement to empowerment.
Namaste!
Hi Adriene! I love your videos and I'd like to ask how to protect the lower back trying to perform Chaturanga?
I've been praticing (trying to) but I feel my lower back a little sore, probably my abs are not so strong to support my back, could be it?
tks, I'm already learning a lot with you.
Namaste.
Thank you for this post! 🙂
So true, you are so inspiring! I am learning so much. "Find what feels good" is a motto for me every time I get on the mat since I first heard you say it.
No longer will I muscle myself in to a pose, I had to learn how to step it back a notch and start over. Foundation first… every time.
You have inspired me on my own yoga journey and I have gone through and started to teach yoga for people I met on the road. Today I have my first yoga class in a gym (!) I never thought this was even possible. But here I am. Very young on my yoga journey, teaching what I know and learning so much every day from you and my other inspirational teachers. Thank you for all you put out there, for giving so much.
/Karin
Adriene, thank you for your positive energy and humor. Refreshing! Modification to me is the root of progression. If we all practice in exactly the same way, or if I practice the same way across time, we/I miss the element of progression in practice. We're missing the most fundemental element then, the opportunity of modeling for ourselves that change is ever-present and to be embraced, not as good nor bad, but simply as what is!
Hi Adrienne, I just finished practicing alternate breathing. I had an awkward day and it was amazing how relaxed i felt just after 10 mn.
I would like to thank you for all the videos too. It brings a lot to my practice at home. My yoga studio was closed for 3 weeks but as I practiced a bit every day (even doing small little things ;-)) i felt great when I started class again.
Namaste
Yes! The small things really do count! I used to think I needed to practice an hour and 15 min per day to have a practice- so not true! Get your yoga on! Anywhere- anytime. A forward fold in the kitchen or a deep breath in the shower. Namaste my friend.
Hi Adriene, I've just found your videos and site and just wanted to say that I really love your style and approach. I find chaturanga such a tough pose to introduce to students who haven't done it before, I even know teachers who don't teach it at all because of the problems that can arise with poor allignment...I wondered if you had any tips on how you teach/introduce it in class?
I utterly agree with you - why does 'modify' have to sound like 'you suck'! Ha 🙂 So true. Modification, exploration, curiousity - so empowering. And to find joy! What a great message.
Thank you! Will be staying tuned 🙂 Love & light to you. Namaste x
This is what I love about practice with you. I never feel any negative emotions or thoughts when my body isn't ready for one pose or another. Yoga and your videos help me experience my body in a positive way. For me that's the whole point. Thanks Adriene.
I have been doing yoga for awhile now and yesterday the teacher had us all try to do chatarunga... only 2 people in the class could do it, but the teacher kind of insinuated that you need to just keep trying to
bring your mid area up and then you should be able to get into the pose... now my mid back is quite sore from trying and trying .... and then I looked online and found your session .... I have watched many of your videos before and you are the best! Thank you so much for creating this so I can work into the ability of doing this pose instead of struggling to try and do it.....
Can you tell me what poses I can do in place of chaturanga? I've got some shoulder problems and I need to back off I'm thinking.