Downward Dog to Chaturanga Pose

Downward Dog to Chaturanga Pose

1. Starting Position (Downward Dog)

   • Begin on your hands and knees on the mat.

   • Align your wrists directly under your shoulders and knees under your hips.

   • Press into your palms and tuck your toes under to lift your hips toward the ceiling.

   • Straighten your legs as much as comfortable, allowing your heels to drop towards the floor.

   • Your body should form an inverted V shape. Keep your head in between your arms, with your ears aligned with your upper arms. Hold this position for a few breaths.

2. Transition to Chaturanga

   • From Downward Dog, inhale and shift your weight forward, moving your shoulders past your wrists.

   • As you exhale, bend your elbows, lowering your body towards the mat while keeping your elbows close to your sides. This is Chaturanga Pose.

   • Your body should form a straight line from your head to your heels, avoiding sagging hips or rising shoulders.

3. Return to Downward Dog

   • Inhale as you press through your palms and lift your body back up to the Downward Dog position.

   • Focus on maintaining your form and breathing steadily as you transition.

4. Repeat

   • Continue to transition between Downward Dog and Chaturanga for several cycles, focusing on slow and controlled movements.

   • Aim for 5-10 repetitions, depending on your comfort level.

Tips for Beginners:

• If you're struggling with Chaturanga, you can lower your knees to the ground for support.

• Ensure that your core is engaged throughout the movements to maintain stability.

• Focus on your breath; inhale as you move into Downward Dog and exhale as you lower into Chaturanga.