Chataranga Dandasana (facing wall)

(chaht-tour-ANG-ah don-DAHS-anna)
chaturanga = four limbs: chatur = four, anga = limb, danda = staff, refering to the spine, the central “staff” or support of the body

  • Stand facing a wall with the toes up the skirt, ensuring that your feet are parallel to each other and that the toes neither turn in nor out.
  • Place both hands onto the wall on the finger tips (cupped) at shoulder height.
  • Look straight ahead with the head upright.
  • Create a dragging action (as in Vrksasana at wall) and draw the shoulder blades down and chest up.
  • Ensure that you do not push your chest forwards and your bottom out, or your tummy forwards with your waist of collapsed.
  • Stand up from your hips.
  • Where confident and comfortable, look up the wall to emulate the classic pose done on the floor, and use the action to create a deeper lift in the chest and a deeper action down in the shoulder blades.
  • Let the diaphragm move more freely.


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