Downward Dog to Chaturanga Pose
1. Starting Position (Downward Dog)
- Begin on your hands and knees on the mat.
- Align your wrists directly under your shoulders and knees under your hips.
- Press into your palms and tuck your toes under to lift your hips toward the ceiling.
- Straighten your legs as much as comfortable, allowing your heels to drop towards the floor.
- Your body should form an inverted V shape. Keep your head in between your arms, with your ears aligned with your upper arms. Hold this position for a few breaths.
2. Transition to Chaturanga
- From Downward Dog, inhale and shift your weight forward, moving your shoulders past your wrists.
- As you exhale, bend your elbows, lowering your body towards the mat while keeping your elbows close to your sides. This is Chaturanga Pose.
- Your body should form a straight line from your head to your heels, avoiding sagging hips or rising shoulders.
3. Return to Downward Dog
- Inhale as you press through your palms and lift your body back up to the Downward Dog position.
- Focus on maintaining your form and breathing steadily as you transition.
4. Repeat
- Continue to transition between Downward Dog and Chaturanga for several cycles, focusing on slow and controlled movements.
- Aim for 5-10 repetitions, depending on your comfort level.
Tips for Beginners:
- If you're struggling with Chaturanga, you can lower your knees to the ground for support.
- Ensure that your core is engaged throughout the movements to maintain stability.
- Focus on your breath; inhale as you move into Downward Dog and exhale as you lower into Chaturanga.
