The yoga pose that *might* be hurting your shoulders...
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- čas přidán 13. 07. 2024
- Chaturanga, or 'four-limbed staff pose', is a transition posture usually taken in flowing yoga classes like ashtanga or vinyasa. It CAN be an amazing asana... if you're getting it right.
But many of us struggle to have enough strength to practise this properly and safely. So in this video I give a few tips and alternatives to keep your shoulders safe.
Find me on Instagram: / emilyrowellyoga
How do you feel about chaturanga? Is it a love or hate pose for you?
Im pretty sure it’s chaturanga that’s contributed to my bicep tendonitis. Once it heals I’l start back on the knees. Thanks Emily, really love your CZcams classes, my favourite on CZcams. Steady but strong and time to connect to our breath and the pose instead of rushing through . 🙏🏻
Thanks for your lovely comment, Clare 😊 yes give it a go from the knees once your feeling up to it and see if that helps 🙏🏼
@EmilyRowellYoga I'm one of those crazy wild young men that takes my shirt off in Yoga class.
Thanks for this one, short but really helpful alternatives, I might revisit this pose now
Hope the alternatives help, Helen :)
It is a terribly difficult pose, that looks so effortlessly when done correctly ☺️🤭😇 Thank you so much, really great video 🙏💛💙
It does look effortless when done correctly, you're right! But in reality, it's a LOT of effort!
As part of my Ashtanga YTT, chaturanga is a near constant in my regular practice and do find that it can be wearing on the shoulders and wrists. I'm a huge fan of adjustments with knees down as well as good alignment and controlled movement. It's always a battle with getting folk to acknowledge that the asanas are adaptable to you otherwise you won't get the benefits. Certainly an uphill struggle in the Ashtanga world.
Separately if transitioning from chaturanga into up dog, if find it good to really exhale and empty the lungs before inhaling into updog, really makes space available
Ooo yes ashtanga is a very chaturanga-heavy practice. Knees down is a great option and can be a simply way of modifying for all bodies. I like to do the knees down version when I'm teaching so that students see it and understand that it's just as valid as the full version of the pose :) Good luck with the rest of your YTT!
Poor form and not maintaining a 90-degree angle contributed to my tennis elbow issues, which are gone now thanks to rehab and building strength to do Chaturanga properly.
What saddens me is that I've seen videos on youtube from yoga teachers who teach that a 90-degree angle isn't necessary, which is really bad advice.
Thanks for keeping this clear that good form is a must 🙏
That's great that your tennis elbow issues have gone away. Correct form is so important in all postures but ESPECIALLY chaturanga :)
Hi. I thought I was doing this correctly but having watched this I think I go down too low where I’m only about 1 inch off the ground and I found that quite hard to hold too long. So thank you for this video. I really struggle with bow pose as I find when I bring my heels in my knees want to splay out and my heels come back and touch in the centre above my bum. This leaves me flailing around with my hands to try and catch my ankles. A big problem I have with bow pose is I get cramp in my hamstrings when trying to bring my heels back for my hands to grab. I’m fine with camel pose and other similar movements so it is not a lack of flexibility that is causing the problem with bow. Any advice you could give me with this would be very much appreciated as it’s starting to get me frustrated and down. Thanks. 🙏🏼😊💚
I'm glad this helped with your chaturanga alignment. That's really interesting to hear about your experience with bow pose. I will add that to my list of postures to talk about in future :)
I watched a video you posted, it may have been a while ago you added it but I only watched it a couple of weeks ago. It was recommending books. There was one in particular I wanted but can’t find the video now. If you know which video I’m taking about could you send me the link please 🙏
Hi Clare, here is the video on yoga books: czcams.com/video/JkDkRyloXYg/video.html