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10 Minute Yoga Tutorial: How To Chatturanga, Step Or Jump Back | Fightmaster Yoga Videos

hi Leslie fight master and today’s tutorial is for chaturanga and it’s stepping back and jumping back in different levels and it was requested by buns of cinnamon also known as Melissa so for Melissa and anyone else who is interested in chaturanga here we go so we’ll start just working on the basics of chaturanga so from downward facing dog it’s usually a good measurement on where you’ll be in chaturanga so I’m going to extend my arms forward in Child’s Pose come up on to the knees tuck my toes under and then about this the correct length for my down dog and then I’ll stretch back and lengthen and on my inhale we’ll come forward into plank pose top of a push-up plank pose is a very important component of chaturanga because in plank pose I want to press into my upper back and I want to make sure that my lower back does not arch so I lift the low belly with the pelvis the pelvis and the shoulders about the same line and I’ll spin my inner thighs toward the ceiling as I firm the legs and holding plank is a very good way to strengthen as you are strengthening you’re welcome to hold plank and not even lower into chaturanga especially vamp shoulder issues or fears just starting off knees down to the floor shift forward about an inch forward about an inch hug your elbows in exhaling as you lower all the way down to the floor and then on your inhale you would take your Cobra or your upward dog and on your exhale back into down dog so that’s just beginner beginning for chaturanga as you get stronger come forward into plank shift forward about an inch lower down halfway so your shoulders are not going lower than your elbows then push with your feet and pull with your hands into up dog and then exhale into down dog what I see a lot in my students so I see the shoulders going lower than the elbow look something like this right or I’ll see the back arching or I’ll see the Bundys way up in the air so when I try to avoid all of those things one thing that you can do to make sure that you are lined up properly in your chaturanga so you have a strap or a belt and you put it right above your elbows so you want the strap to be about as wide as your shoulders so it’s just above the elbows come into plank and then shift forward about an inch and lower down until the strap stops you and then work on instead of letting the shoulders dent work on lifting them up broadening the collarbone and drawing the shoulder blades down toward your waist if it’s hard to hold it there which I you can probably hear I’m starting to get winded a block under the thighs can also help to keep the position so again from plank shift forward lower and then my legs are being held up a little by the block so that I can practice lifting the shoulder heads and pulling the shoulder blades down another thing that I see a lot in chaturanga is people dropping their head down because they want to kind of see that their shoulders are in line with the elbows so that’s okay to begin maybe just to see that that’s all lined up but over time you don’t want to drop your head down drop in the head down is also going to drop the shoulders plus you have a line of energy from the crown of your head that runs all the way down your spine it’s actually an energy line called Shoshanna Nadi and that line of energy it’s the biggest line of energy in your body so whatever you drop your head you’re dropping the flow of energy we want to create energy flow and our yoga practice so that we can move the energy through the body and take care of any blockages move them out of the way so that’s chaturanga another thing that you can do to practice is if you don’t have a strap maybe you have a block plank pose shift forward lower down until the block touches your chest and then you can again just lift up okay jumping back if you’re just starting I recommend not jumping back I recommend inhaling up exhale to fold inhale look up lengthen keep your gaze slightly forward bend the knees plant the palms and step to plank and the knees up or down you can move into chaturanga inhale Cobra or updog and exhale back if you are wanting to jump it’s not a good idea to jump straight to plank so I’m not going to do it but just think about jumping to plank especially if you’re newer you’re going to land with straight elbows and then there’s that friction of the jump which will probably make your back arch so we don’t want that to happen it can hurt your low back it can also hurt to your elbow joints so if you’re going to jump back you want to jump back and land right in this position so if you just stand and extend your arms out in front of you and then just bring them back by your sides widen the collarbones draw the shoulder blades down the back lift the belly from the legs that’s pretty much the way you want to be in your chaturanga so inhaling up exhale to fold inhale halfway up keep the gaze slightly forward bend then you start the palms and if you’re going to jump keep the gaze forward take your cup and land with the vent with the elbows bent and then inhaling up and exhaling back now all sim ELISA was asking about that extra chaturanga that I put in sometimes so if you want to work the extra chaturanga it’s basically the same thing as the regular chaturanga except you have to press straight up into plank which takes a little more strength so it’s inhale and exhale inhale halfway up keep the gaze slightly forward pull your belly in here to firm your muscles and lift up through the pelvic floor here to help keep your energy in you and then float back and then inhaling up so to add the extra one as you exhale you’ll come back to plank lower halfway chaturanga keep the belly lifted keep the legs engaged press straight up into plank and then into down dog that’s one variation of it and they’re all similar if it’s hard to press straight up into plank you’re always welcome to lower chaturanga take the knees down press straight up into plank it’s better than what I see a lot of times which is kind of like the worm so it’s halfway down or all the way down and then that’s not good for your back either so better to keep your knees down and keep your back safe I think with our yoga practice it can be the most healing thing for your body but it could also be the most detrimental so it’s really important to listen to your body and never never take a pose that hurts it’s not worth it so practice safely and thanks for watching please subscribe if you haven’t please leave a comment if you’d like to see other tutorials and if you could make a donation we love it if you can’t then please just tell a friend and help spread the word for free yoga thanks a lot you
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