Chaturanga Dandasana(Asana Analysis2)

Doing this every month is so helpful. I can truly say I am getting stronger. I love how I am learning everyday.

Yay to Yoga!!

I am sharing my analysis and show how I am doing and how I am feeling during the process. I hope it is helpful and that you’ll enjoy reading it.

Chaturanga Dandasana
I chose this pose because it came to light how weak I am in my shoulders and wrists. I Love arm balances and inversions, but my weakness and fear don’t allow me to do it. I feel it make more sense to start with this pose to start building the strength and it is one of the poses used in the Sun Salutations. I couldn’t even get into this pose in class 2weeks ago.


Arm,wrist,pectoral strength/ Abdominal,Quad Strength

Muscles Targeted:

Chest(pectoralismajor); Shoulders/arms(deltoids, triceps); Backmuscles(latissimus dorsi,rhomboids,tripezius);lower body(abdominals,quads,hamstrings)
Joint Movement: elbow flexed,wrist,spine&knee extended,scapula retracted,dorsiflex feet


Start in Adho Mukha Svanasana and come to plank. Hands underneath shoulders and feet hip distance apart. Extend chest forward as you press heels back. Release tailbone to the heels and keep gaze on the floor, look slightly forward. On your exhale bend your elbows keeping it in at the edges of your body(90°angle) and slowly lower yourself to the floor. Keep your body straight, not sagging in center of body and no buttocks sticking up.

Chaturanga Dandasana (on Knees)
The pictures below will demonstrate the weakness in my shoulders and alignment of my body. In this pose I feel completely disoriented between my lower and upper body. Drawing tailbone to heels, engage belly and quads, shoulder blades tucked down and away from each other. My alignment needs a lot of work too. I feel I’m not in a good knee position but, I do see a straight back and the 3rd picture demonstrate that my shoulders collapsed, chest down and butt stick up. I feel picture Nr.4 show improvement, straight back, neck aligned with spine, arms parallel to floor.

Chaturanga Dandasana (full pose)
I struggle with the same challenges as on my knees. Keeping my chest lifted forward, keeping elbows drawn towards body and keeping a straight back. Picture Nr.3 demonstrate complete failure and risk of shoulder injury. I am putting so much energy into drawing chest forward to press back into my heels. It even shows in the picture. In picture Nr.4 I still see not pressing back into heels fully.The shortening in my neck shows tension in my shoulders. I managed to keep a straight back, neck aligned with spine and keeping elbows close to sides of body.

The props that can be used: Straps, blocks, bolsters and even a chair. I liked this info on YogaJournalTipsJason Crandell’s Hover-Honing Chaturanga Tips Other sources used: , DoYouYoga , International yoga, and Yoga&Pilates book by: JudySmith,Emily Kelly and Jonathan Monks,TheWellnessConnection Manual


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