Instructors A and Jen break down Chaturanga, the low plank pose in Sun Salutations. They show how to move from Downward Dog into High Plank, then lower with elbows hugged to your sides and chest forward, before rolling into Upward Dog and back. The focus is on alignment: heels back, belly drawn in, collarbones broad, shoulder blades together.
Hey all, Jen and I are here to talk to you today about Chaturanga. We're going to break down the transition from Downward Facing Dog. You'll see this pose a lot through the series in Sun Salutations and through the whole flow. Jen, begin in Downward Facing Dog. From downward facing dog, to start your transition, you're going to come into high plank. High plank is where you set up your chaturanga. So press your heels towards the back of your mat. Hug your outer shins in. Pull the pit of your belly into your spine and broaden your collarbones. Pull your shoulder blades together in your back. From here, your chaturanga begins. Shift forward on the tips of your toes and lower into low plank. What's important is to check in that your elbows are hovering right at the height of your side, your chest is forward and shoulders together in your back, belly in, and you're creating a straight line from your head to your heels. From here, to transition, Jen will roll over her toes into upward facing dog and press into the tops of your feet and then roll back over your toes, downward facing dog. This is your full transition into chaturanga. We'll see you guys doing it in class.
