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Basic Yoga Pose: Chaturanga Dandasana (w/ modfications)

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Uploaded on Dec 3, 2011

Many variations of yoga will have you do a Chaturanga Dandasana sequence. Chaturanga Dandasana is sanskrit for High-to-Low plank, and you may be doing it a lot depending on the style of yoga. It is important that you understand exactly how to do high-to-low plank and what variations or modifications are available based on your yoga skill level.

In this tutorial I will demonstrate 3 different variations.

VARIATION 1 (intermediate - advanced):
Halfway lift
High-to-low plank
Upward facing dog
Downward facing dog

VARIATION 2 (beginner - intermediate):
Halfway lift
High plank - drop to knees - low plank
Upward facing dog
Downward facing dog

VARIATION 3 (beginner or injury modification):
Halfway lift
High plank - drop to knees - lower all the way through to belly
Low cobra
Table top to downward facing dog

I use all 3 variations in my practice. If I feel tired or I need to work on strength I use the knees modification and when I have injuries I use the low cobra variation. It took me several weeks of doing only knees and low cobra to develop enough triceps strength to properly do the traditional Chaturanga Dandasana.

Try them all out and see what works for you!

Connect with me:
Blog: http://www.sarahbethyoga.tumblr.com
Facebook: http://www.facebook.com/sarahbethyoga
Twitter: http://www.twitter.com/sarahbethyoga

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