Looking to take your knees -chest-chin to the next level? Here are the simple steps to Chaturanga Dandasana, and they are not as hard as you may think! If you are new to yoga its good to start with knees-chest-chin to build strength in your arms and core. With these simple steps you will be ‘flowing it out’ in no time!
Start in downward facing dog with your feet hip distance apart (the space of 2 fists together) and you want your hips as high as possible. Imagine you are hanging on a washing line! Spread your finger wide and try to rotate your shoulders inwards. Imagine your armpits have eye balls and they want to look at each other! Now press your heels down towards the mat and breathe.
Round through into plank. So from downward facing dog come high onto your tip toes and slowly round through each vertebrae of your spine to come into a strong plank position. Press into all 10 finger tips, squeeze your navel into your spine and try to draw the shoulder blades away from each other.
Lower down Chaturanga, or into a low plank. From high plank begin to bend your elbows and squeeze them tight into your ribs to hold a nice strong position. Lower down until your elbows reach a 90 degree angle parallel with the floor. Keep your head in line with your spine and your shoulders engaged.
Upward facing dog. To transition into upward facing dog draw your chest forward slightly so you roll onto the very tips of your toes. Leading with your head press into your hands and start to straighten your arms. As you do so flip or roll onto the tops of your feet and then straighten your arms completely looking up for a back bend. Try to engage your thighs to keep them off the ground. Finally, roll back over your toes to downward facing down.