Chaturanga (Push-Up) – Save Your Shoulders

Chaturanga dandasana, also known as the low push-up position. It is a fundamental part of the vinyasa in ashtanga, vinyasa, power and flow classes. Chaturanga is done over and over, and if not done right it can lead to injuries, mainly in the shoulders.

Practicing chaturanga in an unsafe manner is very common due to lack of strength or lack of knowing how to use the core and other body parts to reduce weight on the shoulders.

But everyone can learn to do it! Doron had a 60 year old student come to him wanting to do chaturangas correctly. She started with knees down, and only lowered an inch. Over a period of 6 months she managed to lower all the way to elbow height and hold it till the end of the exhalation. Then we shifted to no knees. Again, they started with just lowering an inch and holding. Slowly they built it up till she finally could do a nice full chaturanga less than a year later. 

Therefore to learn chaturanga correctly, you’ll get stronger without getting injured. Moreover, there is no need for shoulder surgery – and you enjoy a sustainable yoga practice.

Chaturanga

Share the Safety

Did you find this video helpful in adjusting your Chaturanga? Leave us a comment to let us know and share this article with your friends so that you can all have a strong and safe practice!

Practice with us during a yoga retreat or yoga teacher training at Doron Yoga & Zen Center in Guatemala. 

Tips like this can be found in the Doron Yoga Manual. You can find more explanations of yoga poses and sequencing practices, history, chakras, and subtle energy. Mind training and meditation. It is one the most practical ways to master yoga -practical, in depth and useful for all levels of practitioners.

Blissful Living, 

Doron