how to cha-cha-chaturanga



chaturanga - how to - yoga pose

Not to worry, even those of us with two left feet can learn to (cha-cha) Chaturanga thanks to West 4th ambassador Elle Basten. Here’s her one-two step 10-step breakdown to up your Vinyasa flow.

one-two-cha-cha-cha

1. start by placing your hands on your mat right below your shoulders (in plank)
2. bring the shoulders slightly forward by pressing into the toes and shifting the length of your body forward
3. draw the lower belly in and lengthen your tailbone away to keep your low back long
4. bring your lower ribs up and in towards your spine to keep the middle of your back strong
5. imagine one long straight line from the tip of your tailbone to the crown of your head
6. gaze only slightly forward or straight down to lengthen, keeping the back of your neck long and throat (and airway!) open
7. keep the chest & collarbones broad and open by gently hugging the inner armpits towards one another
8. draw your elbows in line with your shoulders - don’t collapse into the ribs or wing out to the side
9. lower halfway down (bring your knees to the floor if your lower back begins to drop or sag!)
10. ensure that the shoulder heads do not drop below the line of the elbows (they should form a 90-degree angle) - this requires strong triceps! If they do sag, bring your knees to the floor until you can safely make the shift

go with the flow

Need a visual? See Aventura Mall ambassador, Michelle Wong, work through the flow in this video!

Now that you've nailed Chaturanga and Headstand, what other poses would you like a step-by-step breakdown of?

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10 Comments »


Up dog and half moon please.

Comment by Sonia — April 10, 2012 @ 4:53 am


I laughed out loud at the little T-Rex! hahaha. Another fun and informative video!

Comment by Anil N. Singh — April 10, 2012 @ 5:20 am


Camel, Rabbit, Dancer’s pose, and standing head to knee please! :)

Comment by Danielle — April 10, 2012 @ 10:32 am


Dancer’s I agree! I’m always falling forwards!

Comment by Mary — April 10, 2012 @ 11:08 am


Hand stand and shoulder stand, Please! Greatly appreciate your help! ;-)
LT

Comment by Lang Trinh — April 11, 2012 @ 8:24 am


SHoulder stand please!

Comment by Emily — April 11, 2012 @ 6:00 pm


Crow pose! Pretty please!

Comment by erin @WELL in L.A. — April 12, 2012 @ 3:40 pm


Great post! Chaturanga is very important to get right so that you do not damage your shoulders. I love the video with the commentary!

Comment by Christina — June 15, 2012 @ 7:49 pm


Flip the dog please…

Comment by Joyce — July 24, 2012 @ 6:33 am


Such a great video – and cute! I finally mastered chaturanga today! Four times! Definitely needs improvement but this took me 2 months!

Comment by Heahter — August 24, 2013 @ 10:34 am


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