Cómo hacer flexiones de Chaturanga Yoga: una guía completa

Chaturanga Dandasana, commonly known as the yoga push-up, is a fundamental pose in many yoga practices. This pose is essential for building strength, stability, and alignment in your práctica de yoga. It’s often part of the Sun Salutation sequence and is crucial for transitions between poses. Whether you’re a beginner or an experienced yogi, mastering Chaturanga can greatly enhance your practice.

What is Chaturanga Yoga Push-Up?

Chaturanga Dandasana translates to “Four-Limbed Staff Pose” in Sanskrit. This pose resembles a low push-up and requires significant upper body strength, core stability, and proper alignment. It engages multiple muscle groups, including the arms, shoulders, chest, back, and core.

Benefits of Chaturanga Yoga Push-Up.

Before diving into the technique, it’s important to understand the benefits of incorporating Chaturanga into your yoga practice:

1. Builds Upper Body Strength: It targets the arms, shoulders, chest, and upper back.
2. Enhances Core Stability: It requires engagement of the core muscles to maintain proper alignment.
3. Improves Posture: Regular practice helps strengthen the muscles that support good posture.
4. Prepares for Advanced Poses: Mastering Chaturanga is essential for progressing to more complex yoga poses.
5. Boosts Endurance: Holding the pose increases muscular endurance over time.

Step-by-Step Guide to Chaturanga.

1. Start in Plank Pose.

Begin in Postura de la plancha with your wrists directly under your shoulders and your body in a straight line from head to heels. Engage your core and ensure your back is flat.

Historias relacionadas

Mudras para eliminar la mucosidad de los pulmones de forma natural Variaciones de la postura del árbol y sus increíbles beneficios que debes conocer

2. Shift Forward.

Gently shift your body weight forward, so your shoulders move past your wrists. This forward motion helps to distribute weight evenly and prevents strain on your wrists.

3. Lower Down.

Bend your elbows and lower your body in a straight line. Your elbows should be tucked close to your ribs, forming a 90-degree angle. Lower yourself until your upper arms are parallel to the floor.

4. Engage Your Core.

Throughout the pose, keep your core muscles engaged to support your lower back. Avoid letting your hips sag or lift too high.

5. Maintain Alignment.

Ensure your shoulders are not dipping below your elbows. Keep your body in a straight line from head to heels. Your gaze should be slightly forward to keep the neck in a neutral position.

6. Hold and Breathe.

Hold the pose for a few breaths, maintaining your alignment and engagement. Breathe deeply and steadily.

7. Transition.

To exit Chaturanga, you can either press back up to Plank Pose or continue to Upward-Facing Dog by straightening your arms and lifting your chest.

Lea también: Shirshasana o postura sobre la cabeza: beneficios, cómo hacerla y efectos secundarios

Errores comunes y cómo evitarlos.

Mistake 1: Dropping the Hips.

Correction: Engage your core and glutes to keep your body in a straight line. Think about drawing your belly button towards your spine.

Mistake 2: Flared Elbows.

Correction: Keep your elbows tucked close to your sides to protect your shoulders and ensure proper alignment.

Mistake 3: Sagging Shoulders.

Correction: Avoid letting your shoulders dip below your elbows. Maintain a strong plank alignment with your shoulders slightly ahead of your wrists.

Mistake 4: Holding Breath.

Correction: Remember to breathe! Steady, deep breaths help maintain focus and muscle engagement.

Personal Interview: Insights from an Experienced Yogi.

Lea también: Lakshmi Mudra: beneficios, efectos secundarios, cómo hacerlo y precauciones

Scientific Evidence Supporting Chaturanga.

Scientific research supports the physical benefits of Chaturanga Dandasana:

• Muscle Engagement: Studies show that Chaturanga effectively engages the pectoral muscles, deltoids, triceps, and core muscles. This comprehensive muscle engagement improves overall strength and stability.⁽¹⁾

• Core Strength: Research indicates that poses like Chaturanga, which require core activation, enhance balance and stability, contributing to better posture and reduced risk of lower back pain.
• Joint Health: Properly performed Chaturanga helps improve joint stability and reduces the risk of shoulder injuries. It also promotes healthy joint movement by encouraging a full range of motion.

Preguntas frecuentes.

Pensamiento final.

Mastering Chaturanga Dandasana is a rewarding journey that enhances your overall yoga practice. By focusing on proper alignment, building strength, and practicing consistently, you can reap the numerous benefits of this powerful pose. Remember, it’s essential to listen to your body and progress at your own pace. With dedication and mindful practice, Chaturanga will become a staple in your yoga routine, contributing to your strength, stability, and overall well-being.

+1 Fuente

10% Descuento en tu primera reserva

¡Reserva tu primera consulta de fitness, yoga y dieta y obtén un descuento de 10% en tu cita con el código OFF10! ¡Date prisa!

Reserva ahora