Chaturanga Dandasana (Sanskrit: ????????????? ; Sanskrit pronunciation: Ã, [c? t? ur ?? g? d ?????: s? n ??] ; IAST: Catura or 4-Limbed Staff Pose , also known as Low Plank , is the Yoga asana, where the parallel body is straight to the ground supported by the toes and palms, with the elbows at right angles.
Video Chaturanga Dandasana
Etimologi
The name comes from Sanskrit words chatur (Sanskrit: ????? ; IAST: chess) meaning "four", anga (Sanskrit: ???? ; IAST: a? ga) meaning "limb", danda (Sanskrit: ???? ; IAST: da? a) meaning "staff" (referring to the spine, "staff" center or body support), and asana (Sanskrit: ??? ; IAST:? Sana) meaning "posture" or "seat".
Maps Chaturanga Dandasana
Description
At Chatura? Ga Da ??? there the hands and feet are on the floor, supporting the body, which is parallel and down towards, but not touch, the floor. Looks like a push up, but with a low enough hand (just above the pelvis), and the elbow stays along the side of the body.
When done properly, it can help prepare the body for asanas arm balance by strengthening important muscles and promoting good shape.
In vinyasa yoga style, Catura? Ga Da ??? would that be part of the S Salutations? Rya Namask? Ra A and B. In that sequence it is done to exhale, and d ??? me ??? ??? is n? s? gra (???????) with face pointing forward. At S? Rya Namaskà ra A it is the fourth count (catv? Ri, ???????), and at S? Rya Namask? Ra B was done on the fourth, eighth and twelve counts (catv? Ri, ???????? a ?? a, ????? dv? Da? A, ?????? respectively ).
In the practice of yoga without vinyasa, the asana is only held for a certain period of time (eg, 30 seconds) with persistent breathing.
Variations
If you can not do Catura standard? Ga Da ??? there, it could be done with knees on the floor.
Practice Points
Some practice points that may apply are:
- The elbows are flexed, but do not go over the shoulders horizontally with the elbows.
- The palm of the hand should be pressed to the floor on the shoulders or width of the chest (no wider) and just above the pelvis.
- The feet are placed as wide as the hips around apart, Raised on the ball of the foot, or the top of the toes (depending on the sequence phase).
- Tighten your thighs and buttocks.
- The elbows should be on the side, even touching the ribs.
- Keep from rotating your arms externally (point to the inside of the elbow forward) throughout (especially when lowering to Catura? ga Da ??? there.)
- Activate the appropriate bandhas.
- The look in the direction n? s? gre (???????) d ??? me ?????? (the tip of the nose) with the face pointing forward.
- Continue proper pranayama or breathing.
Effects
This asana helps to build the muscles of the arms and forearms and develops flexibility and strength in the wrist, and tightens the abdominal organs and builds muscle repository.
Caution
Due to its unique musculotendinous nature (this joint is not a bone intersection, but rather supported by muscle and tendon only) of the Scapulothoracic joint and the unusual mobility of the Glenohumeral joint involved in shoulder and upper back movements, the weak anterior serratus may cause winging of the blade at Catura ? ga Da ??? there and causing shoulder and/or elbow pain and/or clicking. Particularly in the case is Catura? Ga Da ??? there or other chest reinforcement practices are excessively practiced, to the point of muscle fatigue, which leads to weak, but anatomically more suitable, muscles to surrender their supportive responsibilities to a stronger, but perhaps less ideal muscle; in the case of Catura? ga Da ??? there triceps and pectoral muscles can sometimes compensate for a weak serratus anterior. This may require professional co-help to re-educate the muscles and re-engage the anterior action of the serratus during the movement.
Lumbar hypertension and pelvic flexion are the result of weakness in this asana, which can be fixed by activating the hamstrings.
Anatomy
Spine and sacroiliac joints are neutral. The hip portion is added, rotated internally, and shows a neutral extension. Knee extended. The ankle is dorsiflexion. Scapula protracted or neutral. Neutral glenohumeral joint. The elbows are bent, and the wrists are extended.
Obliques, rectus abdominis and minor psoas work eccentrically to stabilize the spine, and the spinal muscles work in a concentric way. The hamstrings, adductor magnus and gluteus maximus work concentrically on the feet, while the major psoas, iliacus, and rectus femoris work eccentrically to keep the hip in neutral extensions. The vastii and articularis genus provide knee extension. Gastrocnemius and soleus modulate anterior tibialis to dorsoflection of the foot, and finally intrinsic and extrinsic leg muscles are active.
At the top, the anterior serratus works eccentrically to prevent the wing of the scapula. Rotator cuff muscles include the subscapularis (which protects the front of the joint), and infraspinatus and teres minor (which work to rotate the humerus externally to the pull of the pectoralis and coracobrachialis). Pectoralis major, minor pectoralis, coracobrachialis, and triceps work eccentrically. Pronator and intrinsic and extrinsic hand muscles are also active.
Variations
See also
- List of asanas
References
Bibliography
Further reading
- Iyengar, B. K. S. (October 1, 2005). Illustrated Light On Yoga . HarperCollins. ISBN: 978-81-7223-606-9 . Retrieved April 9 2011
- Saraswati, Swami Satyananda (August 1, 2003). Asana Pranayama Mudra Bandha . Nesma Books India. ISBN: 978-81-86336-14-4 . Retrieved April 9 2011
- Saraswati, Swami Satyananda (January 2004). Systematic Course in Ancient Tantric Technique Yoga and Kriya . Nesma Books India. ISBN: 978-81-85787-08-4 . Retrieved April 9 2011
External links
- Step by Step Instructions
Source of the article : Wikipedia
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