キノ・マクレガ―のインスタグラム(kinoyoga) - 9月1日 20時45分

The first time I tried this pose I fell flat on my stomach. Chaturanga Dandasana, Four-Pointed staff pose, is one of the hardest poses in the yoga practice. If you’ve never tried before, a good way to think about it is like a tricep push-down (in yoga we rarely do the “up” part of the push-up). But, even that can feel intimidating and unattainable if you’re not naturally strong or athletic. I certainly was neither when I first started practicing over 20 years ago.
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So what to do if you can’t Chaturanga? Don’t force it or muscle through. There are lots of modifications that make this pose accessible. Recently I’ve been healing from a shoulder injury and I’ve had to adapt my practice. Chaturanga was one pose that I just couldn’t do for a little while. When the body is building strength or healing it’s better to practice properly than force the body into a shape for the ego’s sake. Shoulder alignment and core activation in Chaturanga are the holy grail. Put all your attention there and you’ll find the fountain of eternal life (or at least a good Chaturanga for the rest of this life).
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Modifications—
1. Plank—no need to go down at all.
2. Knees Down—like a half push-up
3. Half Chaturanga—only go half way down
4. Bolster—go down to a bolster rather than the floor
5. Blocks—place your hands on blocks to elevate the body and give more space to chest, thighs and belly (see how close my thighs are to the ground in the photo. I have relatively big thighs and I often struggle to keep them off the ground).
6. Lie Down—Do the pose with full activation but keep the chest on the ground
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Day 1 #ashtangachallenge is Chaturanga Dandasana. Join the challenge and practice with me on @omstarsofficial I designed this course to help you develop your home practice. I encourage you to find the video that best supports your daily practice and repeat it. We are sending out emails with both the pose of the day and suggested modifications and @wellness_yogini will be doing some live classes with more detailed modifications. When it’s time to practice I want you to get into your zone and find what works for you. Remember this is your practice.
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#ashtangahomepracticechallenge

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