Perform Adho Mukha Svanasana, then Plank Pose. Firm your shoulder blades against your back ribs and press your tailbone toward your pubis.
Step 2:
Inhale and lift through the top of the sternum to lengthen the front torso. Then exhale and twist your torso to the right, keeping the left buttock on or very close to the floor. Lengthen your tailbone toward the floor to keep the lower back long. Soften the belly.
Step 3:
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.
Step 4:
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.
Beginner's Tip:
If you tilt onto the twisting-side buttock (which compresses the lower back), raise it up on a thickly folded blanket. Consciously sink both sitting bones toward 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.
Deepen the pose:
Even experienced students have difficulty with Chaturanga Dandasana. Lay a thickly rolled blanket on the floor below your Plank Pose, parallel to your spine. Lower yourself lightly onto this support. Use it minimally, just enough to keep yourself afloat.
Partnering:
A partner can help you learn to anchor the pelvis in this pose and lengthen the spine. Perform Chaturanga Dandasana (using a blanket support under your thighs if needed). Have your partner straddle your waist, pigeon-toe his/her feet, and squeeze the top rim of your pelvis with his/her lower legs. Your partner can drag your pelvis back slightly, toward the feet, while you lift the top of your sternum in the opposite direction.
Info
chaturanga = four limbs (chatur = four
anga = limb)
danda = staff (refers to the spine, the central "staff" or support of the body)
Benefits:
Strengthens the arms and wrists
Especially good in the second trimester of pregnancy for strengthening the lower back
