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The initial position is the inclined support: feet – shoulder-width, arms – shoulder-width, and the whole body is stretched along the inclined line from the heels to the crown.
LEANING AGAINST THE floor with the palms of the palms, unfold the elbow joints forward and, pressing the elbows to the torso, lower the body. Your body should lean on four points parallel to the floor.
Stay in this position with even breathing as possible, increasing the exercise duration eventually.
Don’t lift the posterior! Don’t lower the lower back. Don’t drop the chest below the level of the elbows.
SIMPLIFIED OPTION: make a horizontal emphasis on the 'triangle' — elbows on the floor, shoulder-width, palms - 'fist in a fist.' Like in the basic variant, stretch the whole body from the heels to the crown of your head.
PAY YOUR ATTENTION:
— You should align the body from the heels to the top of your head. Pay attention to the position of your posterior – strain the posterior and direct the coccyx 'under,' to 'build' the lower back correctly
— don’t perform this exercise at holding your breath! Try to open your chest and to concentrate on even breathing. You’ll succeed, just give yourself some time!
— Advanced practitioners are often suggested to take Chaturanga Dandasana by jumping from the 'squatting' position. At the same time, it is necessary to land immediately (!) in a horizontal position on bent hands and with the stretched back, not ‘if one's luck changes.' Otherwise, a landing will apply an extra compression blow to the lower back instead of new internal impulse.
Effect:
— strengthens and tones the organs of the abdominal cavity, arms, legs, upper and lower respiratory tract
— is very useful for child's body
— restores blood circulation after a long working day in the sitting position
— strengthens the abdominal muscles, helps to lose weight.
You should fully concentrate on the performance of Chaturanga Dandasana, don’t let any other thoughts distract you. It is the best to 'scan' your body mentally, checking whether its parts are in the correct pose.
Push up and run the wave along the spine to the pelvis, returning to the mountain support again
APPROACH YOUR HANDS to the legs, sit and build Halasana.