Chaturanga Pose Instructions

Positioning

1. Start Position: Begin in a plank position. Place your hands shoulder-width apart on the mat, and keep your feet together. Your body should form a straight line from your head to your heels.
2. Engage Core: Tighten your abdominal muscles to maintain stability. This will help prevent sagging in your hips or arching in your back.

Movement

1. Lowering Down: Slowly bend your elbows and lower your body towards the mat. Keep your elbows close to your sides, going to a 90-degree angle.
2. Maintain Alignment: Ensure that your body stays in a straight line as you lower down. Your hips should not drop lower than your shoulders.
3. Hold the Position: Once your arms are at the 90-degree angle, hold this position for a few breaths, ensuring that your core remains engaged and your back is flat.
4. Return to Plank: To exit the pose, press back up through your hands to return to the plank position.

Tips for Beginners

- If you find it difficult to hold the pose, you can modify by dropping your knees to the mat.
- Focus on your breath; inhale as you lower and exhale as you push back up.
- It’s important to practice regularly to build strength in your arms and core.

Safety Considerations

- If you experience wrist pain, adjust your hand placement or try using wrist support.
- If you feel discomfort in your lower back, reassess your form and consider using the knee modification.