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Beginner Yoga Challenge: Chaturanga

Performed by Marin Jayden

Benefits of the Chaturanga:  This pose strengthens and tones the wrists, arms, abdomen and lower back muscles.  It is a powerful strength builder.   Do not attempt this pose if you have a shoulder, elbow or wrist injury or carpal tunnel syndrome.

  • Starting in plank pose, keep your elbows directly over your wrists and slowly lower your body to hover a few inches above the floor;
  • Keeping your shoulders in line with your elbows, lift your chest slightly to create a 90-degree angle with your elbows;
  • Utilize the abdominal and leg muscles to their fullest and keep your arms hugged close to your body.

Modifications:  Try half Chaturanga, with your knees touching the floor, if you haven’t fully built up enough strength in your arms to support your body.  For those who are stronger, place a folded towel or blanket under your body while you’re in plank pose.  Hover over it as much as you can.


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