6. Chaturanga Dandasana
Focus: Keep the spinal column parallel to the floor. Sensitize the abdomen pelvic cavity to breathing
Purpose:The elbows and shoulders are strengthened. The wrist and foot are also benefited.
Movements: Elbow flexion, wrist extension, Dorsiflexion of the toes, knee extension.
1. Take the prone position. Keep the palms below the shoulders
2. Fold the toes in, straighten the legs and raise the knee, hip and trunk off the floor.
a) Keep the elbows close to the trunk.
b) Press the palm firmly.
3. The neck, trunk and the legs should be in the same place parallel to the ground.
a) Pull the knee caps and tighten the thigh muscles
b) Keep the neck relaxed
c) From the base of the toes to the heel the foot should be perpendicular to the floor.
4. Keep the pectoral girdle (shoulders) and pelvic girdle (hip) in balance and stay for 20-30 seconds
with slow and deep breathing
5. Descend and relax.
