Chaturanga Dandasana – The Four-Limbed Staff Pose

  

Chaturanga Dandasana or Four-Limbed Staff Pose is a basic pose to bring balance and strength to arms and legs. In Sanskrit, Chatur means four and Anga means part (of the body). Danda means the staff and asana mean the pose. It is also known as the Low Plank Pose. In the final pose, the entire weight of the body is distributed on the palms and the toes.

How to do Chaturanga Dandasana (Four-Limbed Staff Pose)?

1. Start with Vajrasana or the kneeling position.
2. Now, raise the buttocks up and bend forward, placing your palms on the floor in front of you.
3. The palms should be spaced at shoulder length and the hands should be straight. The knees and lower legs are rested on the floor.
4. Now, take your legs back with the legs supported on the toes.
5. This is the high plank pose where the knees are above the ground and you are supported by the palms and the toes.
6. From the high plank pose lower the knees to the ground and bend the elbows bringing the torso closer to the floor. At this point the two hands are on the sides, elbows bend and the chest above the ground.
7. Raise your knees above the floor, so that the body is in a straight line, horizontal to the ground. The entire weight of the body is resting on the palms and the toes.
8. This is the final pose. Try to remain in this position for as long as you are comfortable.
9. To release the position, make the hands straight and lower the knees to the ground to come to the high plank pose.
10. Then bend the knees and bring back the buttocks to the kneeling position. 

Benefits of Chaturanga Dandasana (Four-Limbed Staff Pose)

1. Chaturanga Dandasana strengthens the wrists, arms, muscles of the legs, hips, and shoulders.
2. It is a good balancing pose for beginners.
3. It strengthens the muscles around the spine.
4. This pose is used in Surya Namaskar or the sun salutation. It is achieved before doing the Ashtanga Namaskara pose in the Sun Salutation.
5. It strengthens the toes as substantial part of the body weight is supported by the toes.

 To avoid the common mistakes in this pose, make sure that your chest does not sag down or touch the ground. The entire body should be straight like a plank and parallel to the ground.

Chakrasana – The Wheel Pose.

 

Chakrasana or the wheel pose is a backward bending yoga asana. Chakra in Sanskrit means Wheel and Asana means a pose. In Chakrasana, the final position looks like a wheel, hence the name. This posture gives great flexibility to the spine.

How to do Chakrasana (Wheel Pose)?

1. Lie down on your back with hands on the side.
2. Bend your knees and bring your heels as close to the buttocks as possible. The heels should be about 1 foot apart.
3. Now raise your hands and bring it back next to the ears. Place the palms on the floor with the fingers pointing towards the shoulders.
4. Lift your body up with the support of the palms and the feet.
5. Rotate the head slightly, so that your gaze is towards the floor.
6. Stretch your thighs and shoulders. In the final position, your body looks like an arch, almost like a wheel.
7. Maintain this position, according to your capacity.
8. To release the position, lower your body until it touches the ground. Straighten your legs. Hands can go back to the original position to the sides.
9. It should be followed by forward bending poses to counteract the pressure created by the back bend.

 Benefits of Chakrasana (Wheel Pose)

1. Chakrasana strengthens the back and abdominal muscles.
2. It tones the organs in the abdomen including the digestive, excretory and reproductive organs.
3. It strengthens arms, shoulders, wrists, abdomen, and spine.
4. It expands the chest and lungs.
5. It stimulates the thyroid gland.
6. Chakrasana is excellent for those suffering from back pain.
7. It tones the liver, pancreas, and kidneys.

 Contraindication for Chakrasana (Wheel Pose)

1. Chakrasana should be avoided by those suffering from cardiac ailments.
2. Those who suffer from high blood pressure should also avoid this pose.
3. If you are suffering from vertigo you may do this pose with caution under supervision.
4. Those who have undergone recent surgeries should not attempt this pose.

Yoga is...

ready for whatever may come...

Not thinking, but not dreaming. Aware and alert, ready for whatever may come. 

- Bruce Lee.

Brahmacharyasana – The Celibate’s Pose.

 Brahmacharyasana or the Celibate’s Pose helps to conserve sexual energy and strengthens abdominal muscles. It comes from the Sanskrit word Brahmacharya which means control over the senses especially the sexual urge.

Yoga believes that the sexual energy in both man and women is very potent and can be used for evolution and reach higher states of consciousness. Yoga also believes that this sexual energy can be transmuted into the higher form of energy called Ojas, which improves the vitality of the entire physical and mental body. Brahmacharyasana is one of the poses that aid in this transmutation.

How to do Brahmacharyasana (the Celibate’s Pose)?

1. Sit on the floor with legs stretched out in front of you.
2. Keep the hands on the sides with palms touching the floor. The palms should face forwards. Keep the hand and elbow straight.
3. Tense the entire body to make the legs, abdomen and chest stiff.
4. Now raise yourself up with the aid of the palms alone. This needs some strength in the initial stages. With practice, one will be able to lift oneself up entirely by using the palms. The weight is borne entirely by the hands and shoulders.
5. The entire body is balanced on the hands. This is the final position.
6. Remain in this position for as long as it is comfortable. Retain your breath in the final position.
7. Return to your base position on the ground. Exhale after touching the ground. Take few normal breaths before repeating the process. Practice up to 3 times in each session.
8. After this asana, take rest in Shavasana or the Corpse Pose. 

Benefits of Brahmacharyasana (The Celibate’s Pose)

1. This asana strengthens the arms and shoulders.
2. Brahmacharyasana helps to tone and strengthen the abdominal muscles.
3. This asana is excellent for those who wish to conserve sexual energy. Brahmacharyasana helps to sublimate the sexual energy to the subtler form of energy called Ojas, which improves the physical and mental health of the body.

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