Chaturanga Dandasana

This posture requires a lot of muscle work, especially your core. When doing it, try to hold your core strong and breath into it deeply through your nose, this will help you hold the posture longer. If it is too easy, you can lift one leg up.


Here are some tips on how to improve your posture and make your core work properly:

  • To get into the posture start in a prone position, laying on your belly, with legs straight back about hip-width apart.
  • Arms are in a straight line under your shoulders, palms facing the ground.
  • Elbows are bent at about 90 degrees and are in-line with the sides of your body.
  • Keep your body straight and in-line, tuck in your toes, press your navel towards your spine, scoop your tail-bone under and tighten your buttocks.
  • Press into your palms and lift up your torso so that your body remains in a straight and firm line. Elbows remain bent at about 90 degrees.
  • While holding your body up, make sure once again that your arms lie directly under your shoulders and that your neck, back and legs are aligned in one straight line. Make sure that your shoulders are not scrunched up towards your head.

Being in this posture for a couple of seconds for 3–5 rounds daily will help you to strengthen your entire body muscles and especially your core. Regular practice will help you to connect more with your inner centre of creative power, which will then impact your everyday life as you will feel more connected and strong from the core.


Do not exaggerate the time you remain in this posture as it can cause unnecessary stress on the scapula and lumbar region of the back. Instead, do little by little every day and build up your strength slowly and consciously. As usual, it is important to feel right when you do the posture so keep your focus on conscious movement, listening to, connecting to and feeling your body.


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