This sequence is a great trio of tips to practice for Chaturanga Dandasana transition. Practice to build strength and support for a healthy and happy Chaturanga. Connect with the core and light up the whole body. Pay attention to alignment and action so that in time you can find ease in a challenging posture. Don't forget its all about the practice - so let the practice grow, be patient and hold on to your sense of humor. Chaturanga (or Four Limbed Staff Pose) doesn't have to be so daunting and serious!
These are great to do at the beginning or end of practice or you can do this trio on its own as you track your progress and growth.
Recently, I wrote a note to the lovely men and women in our 29 Day REBOOT program about this transition from Downward Dog to Cobra or Up dog. I thought I would share it again here as we work to build our practice both strength and grace.
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!
This is wonderful! As a sucky modifier from way back, I feel like I'm on the road to doing something correctly (more or less)! Thank you!
I love your attitude, Adriene! Modify can just mean listening to what feels best!
Loving the part about how we're drilling, not dancing. I got into yoga because it makes me feel good WHILE i'm doing it, not just afterwards!
Much love from NYC. Would love to take an in-person class with you someday!
Beautiful! I'm big on modifications and was searching for some inspiration in teaching beginners that they don't have to dive into chaturanga. You are very engaging and I love your sense of humor. Namaste! 🙂
Hi Adriene!
I'm seeking advice on this hovering cat pose. Whenever I attempt it, I get a painful cramp in my left foot. My toes even curl up involuntarily. I've practiced and made sure my alignment is correct, but it never fails. And only in the left foot! Any advice?
Rachel
Hey Adriene,
Love your vids and after a 28 year break am now back into yoga, loving it and finding it a great way to lessen the effects of creeping age, bad posture, back, neck and tendinopathy pain, and more importantly, anxiety and depression. One question, having done several of your classes. Would you please break down the vinyasa from downward dog to plank to cobra please or point me to a video that shows this? I'd like to get my flow working better. Namaste, Janet from Melbourne, Australia.
Thank you so much for the Grace given in this post. I am learning to embrace the concept of yoga "practice".
Thank you! I checked in to this because I was getting lost when you say chataturanga on Dedicate. I did day 7 today, so only 17mins! With the extra time, I practiced this. I think it helped. We will see how it works out when I turn dedicate back on (hopefully tomorrow!).
Just discovered you. I used to go to yoga classes regularly but don't yet have a regular home practice and have only joined a few classes in the past year. I love your approach and appreciate the chaturanga practice - I think that's something I can do regularly.