Ardha Chaturanga Dandasana (Plank Pose)
By Kerrie Cason
Ardha = Half
Chatur = Four
Anga = Limb
Danda = Staff
Asana = Posture
Ardha Chaturanga Dandasana Description:
Find your way into Adho Mukha Svanasana (Downward Facing Dog). Inhale and gently rock forward so your spine is long and your wrists are in line with your shoulders. You will be in a pushup position, balanced on the balls of your feet. Your body will be parallel with the floor. Be sure your feet are still hips distance apart and your hands are shoulder width apart.
To find comfort in this posture, gently draw your shoulder blades on to your back and away from your spine.
Rotate your upper-inner arms forward. Press down firmly into the index finger and thumb so your palms lie flat.
Flex your quadriceps and push them up towards the ceiling while at the same time extending your tail bone towards your heels. This will keep your spine straight. Use your abdominal muscles to maintain this alignment. Always look between your hands so your neck stays long and protected.
This is a pose in itself, but it also prepares you for Chaturanga Dandasana.
Ardha Chaturanga Dandasana Benefits:
– Strengthens and tones the abdominal muscles
– Strengthens the back muscles
– Strengthens the arm muscles
Ardha Chaturanga Dandasana Risks:
– Lower back
Yoga Pose Instruction for Green Eggs and Planet, by Kerrie Cason
Uttanasana (Intense Standing Forward Fold)
Tadasana (Mountain Pose)
Virasana (Hero Pose)
Balasana (Child’s Pose)
Adho Mukha Svanasana (Downward-Facing Dog)
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