3 ALTERNATIVES TO CHATURANGA DANDASANA
CHATURANGA
is a difficult pose that requires a high level of upper body strength. For New Students and those with wrist and shoulder issues, there are 3 poses that I love to recommend that work strengthen the upper back, shoulders, and wrists without causing injury.
Forearm Plank Locust Pose Low Cobra
See Also Which Yoga Style is Right for You
3 ALTERNATIVES FOR CHATURANGA DANDASANA THAT ALSO WORK FOR STUDENTS WITH LOW BACK, WRIST, & SHOULDER ISSUES
Forearm plank
Forearm Plank is a great alternative to Chaturanga. It strengthens the shoulders, core, and arms without straining the wrists. Forearm plank has many different hand positions that you can try including palms down, hands in prayer, hands interlaced, or palms facing up. For additional support, you can practice all of these alternatives using a block between your hands or with a strap around your elbows.
2. Locust pose
Locust pose is my favorite alternative for students with wrist issues. It is a perfect counter to Forearm Plank. Locust Pose strengthens the back of the body; Upper Back, Shoulders, Spine, Gluteus, & Hamstrings. You can add Lat Pull Downs Isometrically or with a Resistance Band to also strengthen the Lats.
3. Low cobra
Low Cobra with the hands gently on the ground is similar to Locust, Low Cobra strengthens your spinal muscles, upper back, & shoulder muscles. Low cobra also reinforces the actions of Chaturanga in your shoulder and it is the perfect strengthener and preparatory pose.
