How to Chaturanga Dandasana (with modifications)





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Uploaded on Dec 3, 2011

Chaturanga Dandasana is sanskrit for High-to-Low plank, and you may be doing it a lot depending on the style of yoga. As a beginner or novice, It is important that you understand exactly how to do chaturanga 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!

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Disclaimer: Some links may be affiliate links which help support Sarah Beth to create free content. Sarah Beth from SarahBethYoga strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge SarahBethYoga from any and all claims or causes of action, known or unknown, arising out of SarahBethYoga's negligence.

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