Chaturanga Challenge


Alright, bloggies!!!  Who’s in?!?!  I’m starting a CHATURANGA CHALLENGE.  In examining my arms in my tank top last night, I decided it was time for a chaturanga interevention.  Who wants to join?!?!  For those of you unaware, Chaturanga is the torturous amazing yoga sequence…

From Yoga,

(chaht-tour-ANG-ah don-DAHS-anna)
chaturanga = four limbs (chatur = four
anga = limb)
danda = staff (refers to the spine, the central “staff” or support of the body)

Step by Step

Perform Adho Mukha Svanasana, (Downward dog) then Plank Pose. Firm your shoulder blades against your back ribs and press your tailbone toward your pubis.

With an exhalation slowly lower your torso and legs to a few inches above and parallel to the floor. There’s a tendency in this pose for the lower back to sway toward the floor and the tailbone to poke up toward the ceiling. Throughout your stay in this position, keep the tailbone firmly in place and the legs very active and turned slightly inward. Draw the pubis toward the navel.

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.

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.


1.  Downdog

2.  Plank


3.  Chaturanga Dandasana


4.  Updog


5.  Flip your toes and back into down dog

OK, now…who wants to try it with me?!?!?  I vow to do ten chaturangas a day until the end of May (because it rhymes LOL kidding).  But really, I will do ten chaturangas a day in hopes of increasing my core and upper body strength for at least a MONTH.  I am not doing before and after pictures for fear of obsessing over the visual aspect of this “challenge.”  🙂  Who’s in?!?!?

6 thoughts on “Chaturanga Challenge

  1. I already do WAY more than 10 chaturangas at least 4 – 5 days a week. I am happy to help you with this challenge. Come to Shanti Yoga Shala for any of our classes and I PROMISE we will be happy to help you with your chaturangas! AND we have a BRAND Spankin’ new class starting this week to help you out… Friday All Levels Vinyasa with Me… Shiya! You’ll get your chaturangas in and do it to a rockin’ soundtrack!

  2. Pingback: Just for the “RUN” of it! « Ups and Downes

  3. Pingback: Whatta Weekend! « Ups and Downes

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s