In my recent post, Asana Breakdown: Finding Support in Chaturanga, I shared tips for finding 360* stability in the shoulders when weight-bearing, as well as 4 cues to create a more supported chaturanga dandasana.
In this practice notes, we’ll explore 5 alternatives for chaturanga for those times when your vinyasa needs a little variety.
Just like our brains, our bodies can learn through repetition. But there is also a threshold that we can hit where too much repetition (especially over a long period of time) can also increase our chances of irritation and potentially even injury. These variations can help train the shoulders in different ways, which in turn can help strengthen your chaturanga as well! 😉
Check out my reel with a little more detailed text below:
Scapular Push-Ups: These can be practiced from Table Top (on all fours), Modified Plank (plank with knees down), or High Plank.
Without moving the spine or the elbows: As you inhale, squeeze the shoulder blades together towards the spine; As you exhale, draw the shoulder blades apart, feeling them glide away from the spine.
Drop Knees + Focus on Form: Chaturanga is a pose that is often rushed through, and when we rush, we have a tendency to drop the integrity and mindfulness that are keys to keeping the shoulders happy when weight-bearing.
Hold Your High Plank: A challenging pose and great shoulder strengthener, never hesitate to skip chaturanga and just hold your high plank. 🔥
High Plank to Forearm Plank: From high plank slowly lower one elbow at a time down to the floor, then bring the hands back underneath you to press back up to high plank.
Try to minimize movement in the spine and hips as you lower down and press back up!
High Plank to Side Planks: From high plank, shift your weight into your right hand as you roll your toes to the left and lift your left arm skyward. Release back to plank (with control), then shift your weight into your left hand as you roll your toes to the right and lift the right arm skyward.
Remember that your practice is YOUR practice. You can make the decision (even in a group class setting) to adjust the sequence to better suit your needs.