Hi there,
My name is Nina and today,
As part of my Yoga Foundation series,
I want to show you Chaturanga,
The Chaturanga preparation.
So,
In order to get there,
Let's please come into a downward facing dog.
Try to find some length in your spine whilst you may want to bend your knees a little bit because the priority in your downward dog should always be the length in the spine.
From here,
You're coming into a plank,
Which I've also shown in a different video.
One of the options,
The simpler one is,
Which you may already know,
Is obviously knees,
Chest,
Chin to the mat.
And you come into your low cobra or from here you could push away from the mat for an upward dog.
Now the full-shot Sharanga would look like this.
You are from your downward facing dog coming into your plank.
And from here,
Parallel to the mat,
The elbows stay close to the body.
You're going down,
You change the position of the feet and you directly push away from the mat.
Shoulders back.
And come back breathing out into downward dog.
That is already it.
So the most important thing is from your plank coming parallelly down.
If you still want to practice this one and you don't have the strength yet,
Lie down here.
And then lift into low cobra and from here into your upward dog.
So these are the variations.
You may want to go into a child's pose afterwards and relax the hands.
And yellow.
That was Chaturanga.
Have fun practicing this one.
And always remember,
It's like about the practice.
It's about practicing well and in a good alignment,
And then the strength will come.
Thank you.
