AnneL

New Pose of the Week!

Posted on 10/14/09, 08:57 pm

Chaturanga Dandasana! http://www.yogajournal.com/poses/469 Now this pose only looks like it's being held by arm strength alone and there are many ways to modify to build strength. Knees, chest and chin is one then going into low cobra. Only lowering a few inches and then scooping into updog. So many things to build strength but 'core power' is how this pose is executed. A LOT to talk about with chaturanga or 'low push up' as many instructors call it. So let's talk about going from plank to low push up if anyone wants to. I love this now but I didn't eight years ago! LOL

• Reply #1 10/15/09  11:44am
  
  Olismom
  It is hard on the wrists, especially if you are new or out of shape and overweight.
  
  I like to do wall versions, where you place the arms correctly facing a wall, and flex the muscles as if you are actually doing the pose along the floor, but the gravity is not compounding the pose. After getting warmed up with the wall standing, then you are aligned and see if you can gently challenge the posture along the floor, using the awareness of flexing where you did before it was a gravity challenge.
  
  And Breathe!
• Reply #2 10/21/09  11:09am
  
  Olismom
  http://www.yogajournal.com/poses/478
  Let's discuss Uttanasana
  I find this pose much more challenging as I have aged.
  
  
  .I like to explore with bent knees. How 'bout you?
  
  
• Reply #3 10/26/09  11:56am
  
  AnneL
  I'm fortunate that this pose isn't too difficult for me. The things I pay attention to are bandhas, pulling up the knee caps and the inner rotation of the legs. If I'm feeling a bit tight I entirely move through bent knees before straightening. I think the hardest part is stretching down and not letting your shoulders creep up and keeping your heart open. Not hinging at the hips is probably the most common issue with this pose. I actually learned to isolate that movement when I was doing brikram. Don't really miss the bikram practice but because of the heat I was able to isolate that one major movement. It's an interesting pose and one a lot of people get hurt in if they're not paying attention. I also think that bending the knees can give you more of a hamstring stretch and reduce the risk of injury for most people. I'd love to know your thoughts.
• Reply #4 10/28/09  11:32am
  
  Olismom
  Gee another week another pose.
  
  When I work on Uttanasana I find the obstacles to be more spiritual than physical.
  What about paschimo... http://www.yogajournal.com/poses/477
  
  Forward bends in general have always been my personal challenge edge.
  I used to have a very flexible posture, but everything changed Life offers lessons that poses respond to.
• Reply #5 10/29/09  4:06pm
  
  AnneL
  There sister poses so one is seated and one is standing. Again, I have to pay attention to the exact same things when working paschimo. Inner rotation of the thighs, lengthening and not collapsing at the heart, which grip (or none) works best that day. Breathing, breathing, breathing... basics of all postures in the end.
• Reply #6 10/29/09  4:34pm
  
  Olismom
  The gaze and intention pull the energy that rides on the breath.

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