Day 17! Chaturanga Dandasana Four Limbed Staff Pose With Vanessa! Here's how to! Be sure to read down to how NOT TO!!! From Plank Pose, align your shoulders slightly ahead of your wrists and come onto the balls of your feet. Push back through your heels to engage your quadriceps as you reach your sternum forward, creating a straight, taut line of energy from the crown of your head through your feet. On an inhalation, draw your shoulders and the tops of your thighs up and away from the floor. Pull your lower body up and in, and release your tailbone toward the floor. On an exhalation, bend your elbows and slowly lower your body (keeping it as straight as a plank of wood) until your elbows are at around 90 degrees. Keep your elbows directly over your wrists and drawn in against your sides. Press your hands firmly into the floor. Bring your gaze to the floor, about 6 inches in front of you, and continue to lower until your shoulders are at the same height as your elbows. Continue to reach through the heels, sternum, and crown of your head as you breathe. To come out of the pose, exhale and lower down to your belly or push back up to Plank Pose. Modifications- - Drop both or one knee - Lower chest to block or bolster WORST MODIFICATION! DON'T!! Knees, chest & chin Best advice ever from @jason_crandall -The most common and dangerous mistake made in Chaturanga is lowering the shoulders too far and lifting the bottom too high. This is exactly what happens in “Knees, Chest, Chin.” But, when this pose is associated too closely with Chaturanga, it teaches the exact opposite neuro-muscular pattern that one should develop for a healthy Chaturanga. 🎉CONTEST!!!!!🎉 Here's the deal! Win 21 days of yoga for you and a friend! 1. Teachers will post the pose of the day with directions and mods 2. Yogi's will pose and post their best pose for their body 3. Yogi's will tag 1 friend that they want to practice with! Can be different each day! 4. Use #21daysYogaByYou22 5. Extra points for posts in story & tag (at Yoga By You Studio Niceville) https://www.instagram.com/p/CiqFqNjJeeD/?igshid=NGJjMDIxMWI=
