Vinyasa sequence: Chaturanga Dandasana

The VINYASA Sequence: CHATURANGA DANDASANA - Online Yoga Class

YOUR YOGA CLASS WITH YOGALIE

On the front of your yoga mat, starting from the ADHO MUKHA SVANASANA or DOWNWARD-FACING DOG position, come here and lift your heels to rock on the tips of your feet, your bust moves towards the front of the mat. Like a wave, you unroll your spine to come into PLANK or PALANKASANA.

In this PLANK or PALANKASANA posture, you must engage at the level of your abdominal strap, that is to say, you must have the sensation of sucking in your navel. Your hands press into the mat, your arms are stretched and your spine forms a horizontal line. At the back of the mat, you are on your toes. In order to stretch your spine as much as possible in this position, you must tilt your heels backwards and stretch your crown forwards. These two opposing forces will allow you to feel the deep stretching of your spine.

From the PLANK or PALANKASANA posture, we will come to CHATURANGA DANDASANA. You can, if you wish, make this transition by placing your knees on the ground .

Rock on the tips of your toes, move your torso forward and then bend your elbows along your ribs to reach a 90-degree angle. Once in this position, rock the tops of your feet one by one on the mat, raise your torso towards the sky and open your rib cage. Your hands are anchored in the mat, your neck is in line with your spine and your legs do not touch the ground as well as your pubis. You are now in URDHVA MUKA SVANASANA or UPWARD-FACING DOG.

Remember to INHALE and EXHALE in each position and come and appreciate the benefits of this sequence which can be used as a transition in the flows and which is also found in sun salutations.

See you soon…

Magalie

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