Stick supported at four points Chaturanga Dandasana

17/02/2024 in Yoga #YOGA #instruction #exercise

Instruction Stick supported at four points Chaturanga Dandasana

Exercise description

Purpose: Arm support, symmetrical Performance instructions: We will move to this pose from dog pose with head up. Knee-support version: Place your knees gently on the mat, lift your hips, withdraw your glutes, shoulders towards your heels so that your shoulders are still above your hands. Keep elbows and shoulders very close to the torso. Extend the sternum, chest and head forward so that the shoulders and elbows stay close to the torso and a right angle forms at the elbow, arms horizontal, forearms vertical. Simultaneously lower your chest and extend your sternum towards the front of the mat. Chin pointing slightly towards the sternum. Return to dog pose with head up tightening back and shoulders. You rotate your arms, shoulders and shoulder blades strongly backwards. Unsupported version on your knees: you lift your hips straight. You rest clearly on your toes and the bases of your feet. The toes are spread wide, the insides of your hands are pressed against the mat and you push upwards with them. The buttocks are active, the front of the thigh, you pull the navel up to the spine. Simultaneously extend the sternum, chest and head forward so that the shoulders and elbows stay with the torso and a right angle forms at the elbow, arms horizontal, forearms vertical. Simultaneously lower your chest and extend your sternum towards the front of the mat. Chin pointing slightly towards the sternum. Return to dog pose with head up tightening back and shoulders. You rotate your arms, shoulders and shoulder blades strongly backwards. The lower limbs remain taut and straight at the knees and hips at all times.