Chaturanga Foundations – Shoulder Placement

Chaturanga Dandasana or Four Limbed Staff Pose, features frequently in the modern-day Vinyasa practice. Join Dav for Chaturanga Foundations where he’ll break down the posture into its alignments, fundamentals and ways to adapt the posture.

This class specifically focuses on shoulder placement of the posture. By practising these fundamental techniques of Chaturanga will provide the practitioner with a confident understanding in how to execute Chaturanga Dandasana. Four-limbed Staff Pose is a fantastic foundational pose for building strength in the upper body and can help aid the practitioner for more challenging hand balance postures in the asana practice.

What is Chaturanga Asana?

Chaturanga Asana, is a foundational yoga posture which builds on the strength of the body. Starting from the plank position, practitioners lower their bodies with control, with the arms bent at 90 degrees. This pose targets the arms, shoulders, and core muscles mainly, and with a confident execution the entire body is required to maintain alignment. Proper form and muscular integration is crucial in preventing strain. Variations and modifications make it accessible to practitioners of all levels, aiding in gradual strength development.

Benefits of Chaturanga Asana

Benefits Explanations
Strengthens muscles Targets arms, shoulders, wrists, and core muscles for improved strength and stability.
Improves posture Promotes proper alignment of the spine and shoulders, reducing the risk of postural imbalances and injuries.
Enhances body awareness Requires mindful engagement of muscles and joint centration, fostering greater awareness of body positioning.
Develops endurance Holding the pose builds muscular endurance, contributing to overall physical stamina and resilience.
Cultivates focus Requires concentration and mental focus to maintain proper form, enhancing mindfulness and concentration.
Preps for arm balances Strengthens key muscles necessary for more advanced arm balancing poses, facilitating progression in practice.
Increases bone density Weight-bearing nature of the pose can help improve bone density, reducing the risk of osteoporosis over time.
Stimulates circulation Promotes blood flow throughout the body, aiding in the delivery of oxygen and nutrients to muscles and tissues.


1. I’m a beginner. Can I still join the chaturanga asana class?

Absolutely! Our Chaturanga Foundations class is designed to accommodate practitioners of all levels. Dav teaches variations and modifications to suit individual needs, making the class accessible to beginners while still challenging for more experienced yogis.

2. What can I expect during the chaturanga asana class?

During the class, you can expect an opportunity to explore variations in the posture to suit your body type, alignment-focused instruction, and mindful movement. We’ll explore various aspects of Chaturanga Dandasana, focusing on shoulder placement, core engagement, and overall body awareness.

3. How often should I attend this chaturanga asana class to see improvement?

Consistency is key to seeing improvement in your yoga practice. Aim to attend the Chaturanga Foundations class at least once or twice a week, complementing it with other yoga classes or activities that support your overall well-being.

4. Do I need any equipment for the chaturanga asana class?

A yoga mat, and two blocks are required for practice.

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