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Chaturanga Dandasana
(chaht-tour-ANG-ah don-DAHS-anna)
chaturanga = four limbs (chatur = four anga = limb)
danda = staff (refers to the spine, the central "staff" or support of the body)
NOTE: In our YogaFit practice - we call this pose "Crocodile"
Step by Step
Perform Adho Mukha Svanasana (downward facing dog), then Plank Pose. Firm your shoulder blades against your back ribs and press your tailbone toward your pubis.
With an exhalation slowly lower your torso and legs to a few inches above and parallel to the floor. There's a tendency in this pose for the lower back to sway toward the floor and the tailbone to poke up toward the ceiling. Throughout your stay in this position, keep the tailbone firmly in place and the legs very active and turned slightly inward. Draw the pubis toward the navel.
Keep the space between the shoulder blades broad. Don't let the elbows splay out to the sides; hold them in by the sides of the torso and push them back toward the heels. Press the bases of the index fingers firmly to the floor. Lift the top of the sternum and your head to look forward.
Chaturanga Dandasana is one of the positions in the Sun Salutation sequence. You can also practice this pose individually for anywhere from 10 to 30 seconds. Release with an exhalation. Either lay yourself lightly down onto the floor or push strongly back to Adho Mukha Svanasana, lifting through the top thighs and the tailbone.
Anatomical Focus • Wrists
Benefits • Strengthens the arms and wrists • Tones the abdomen
Contraindications and Cautions
• Carpal tunnel syndrome
• Pregnancy
Beginner's Tip:
The completed form of Chaturanga Dandasana is quite difficult to perform at first, until your arms, back, and legs are strong enough to support you. From Plank Pose, begin by lowering your knees to the floor and then, with an exhalation, lower your sternum to within an inch or two above the floor.
Modifications and Props:
You can get a feel for this challenging position by practicing it standing upright. Stand and face a wall, a few inches away from the wall. Press your hands against the wall, slightly lower than the level of your shoulders. Imagine that you are trying to push yourself away from the wall, but the firmness of your shoulder blades against the back prevents any movement. Lengthen your tailbone into your heels and lift the top of your sternum toward the ceiling.
Information for this posting found in Yoga Journal
I'm pretty sure I sent this out last year....but it still holds true.
YOUR 2011 HANDBOOK
Health :
1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar..
3. Eat more foods that grow on trees and eat less food that is manufactured in plants.
4. Live with the 3 E's -- Energy, Enthusiasm and Empathy
5. Make time to pray
6. Play more games
7. Read more books than you did in 2010 .
8. Sit in silence for at least 10 minutes each day
9. Sleep for at least 7 hours.
10. Take a 10-30 minute walk daily. And while you walk, smile.
Personality :
11. Don't compare your life to others. You have no idea what their journey is all about.
12. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
13. Don't over-do. Keep your limits.
14. Don't take yourself so seriously. No one else does.
15. Don't waste your precious energy on gossip.
16. Dream more while you are awake
17. Envy is a waste of time. You already have all you need.
18. Forget issues of the past. Don't remind your partner with his/her mistakes of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don't hate others.
20. Make peace with your past so it won't spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don't have to win every argument. Agree to disagree...
Society :
25. Call your family often.
26. Each day give something good to others.
27. Forgive everyone for everything.
28. Spend time w/ people over the age of 70 & under the age of 6.
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won't take care of you when you are sick. Your friends will. Stay in touch.
Life :
32. Do the right thing!
33. Get rid of anything that isn't useful, beautiful or joyful.
34. GOD heals everything.
35. However good or bad a situation is, it will change.
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come.
38. When you awake alive in the morning, thank GOD for it.
39. Your Inner most SELF is always happy. So, be happy.
40. Remember…we don’t stop playing because we grow old…we grow old because we stop playing.
