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Yoga Basics: your guide to the practice of yoga
Prone Yoga Poses arrow Four Limbed Staff Pose
Chaturanga
Level of Difficutly: Intermediate
Print

Instructions

1. From Standing Forward Fold, step or jump both feet back 4-5 feet into a push-up position.

2. Spread the fingers wide apart with the middle finger pointing forward, press into the palms with the arms are straight. Tuck the tailbone under so the legs, hips and torso are one straight line. Press the crown of the head forward and with the toes tucked, press the heels back.

3. Exhale and keep the body in a straight line as you lower down towards the floor, holding 1-2 inches above the floor.

3.  Breathe and hold for 1-4 breaths.

4. To release: either inhale up to plank pose or exhale all the way down to the floor.

Benefits + Contraindications

Benefits: Chaturanga builds upper and core body strength, lengthens the spine and strengthens the low back muscles.

Contraindications: Recent or chronic injury to the arms, back or shoulders.

Modifications + Variations

Modifications: Bend both knees to the floor.

Vinyasa

Use one or more of the following postures to build a sequence leading up to this pose: Plank, Upward Forward Fold, High Lunge.

Use one or more of the following postures to build a sequence ending after this pose: Upward Facing Dog or other prone poses, Plank.