Frequently practised as part of the Sun Salutation, this asymmetrical arm support pose is a more advanced and challenging version of the classic Plank pose. Chaturanga Dandasana is a great core and abdominal workout, and engages a large amount of the musclo skeletal system, which means it’s primarily aimed at a medium to advanced levels as you will need core strength and a good all round level of fitness and balance.
LOWER LEGS
The tibialis anterior, which runs along the shin, will contract to hold the foot in a supporting position. When this happens force is exerted into the deep muscles, ligaments and tendons of the foot.
CHATURANGA DANDASANA FOUR-LIMBED STAFF POSE Photo Gallery
LEGS
Stabilising the hips and pelvis is important during Chaturanga, as weaknesses can show when the hips start to drop towards the floor, causing hyperextension in the lumbar spine. To counter this, the hamstrings will be activated along with the inner thighs and gluteal muscles.
The erector spinae muscles, which run either side of the spine, along with the abdominal muscles, help to hold the spine in a neutral position.
ARMS AND SHOULDERS
Chaturanga relies heavily on the upper limbs. So it’s perfect for strengthening and toning.
The four rotator cuff muscles, which all run from the scapula and wrap around the top of the shoulder joint will stabilise the shoulders.
Keeping the scapulas tucked in towards the spine is paramount, to prevent them from winging. The serratus anterior muscles will go into contraction -they lie on the lateral side of the ribs just under the armpit. They are prone to underlying tension causing neck and shoulder pain, so ensure that after the posture you consciously soften around the ribs.
The deep muscles of the forearms and hands will be contracting to maintain the integrity of the posture.
Pectoralis major and minors job will be to resist against the gravitational pull of mother earth.
This month I ventured south of the river to Kennington. The sun was shining, casting a beautiful light over the rows of stunning terraced houses in Cleaver Square where Kennington Osteopaths is located. Run by the lovely Andrea, this newly refurbished Osteopathy clinic also runs a variety of yoga, Pilates, Swiss ball and Zena Rommett Floor-Bar re® classes. The studio is brand new, with wooden flooring and light flooding through the windows. The treatments rooms are all very well thought through – each painted in pastel colours giving a very serene feel. Andrea obviously takes great pride in the space.
For those of you that haven’t heard of it, Floor-Barre® is a ballet technique devised by former professional ballerina Zena Rommet. It is a gentle yet highly effective technique for anyone wanting to lengthen, stretch, tone and align the body. Kennington Osteopaths run lunchtime classes every Friday from 1-1:45 taught by Nathalie Mukusheva – if you haven’t tried a class with her. you must! There are very few teachers who give their students so much individual attention during a class.
I would strongly recommend Floor-Barre® to anyone wanting to improve their yoga, dancing or Pilates practice. But you have to be patient with it. There’s a lot to think about and to begin with, you may question whether you’re actually doing a proper workout’. Trust me. you are and the proof comes the next day when your body (most specifically your inner thigh muscles!) ache all over. And you’ll very quickly start noticing a positive difference in your yoga practice – you’ll feel stronger and more aligned in the postures.
Kennington Osteopaths is easy to get to and is the perfect one-stop shop offering a range of osteopathy, medical acupuncture. Pilates rehabilitation, yoga. Swiss ball and of course Floor Barre® classes.
After I graduated with an International Business Degree from the University of Greenwich, I knew that this was not my path. There was something else out there waiting for me, something bigger, something bolder. I just had to find it.
I left London and moved to Los Angeles at the age of 20 to discover myself. Little did I know that I was also going to discover what was going to become the main focus of my entire life, yoga!
After six years, LA became too sunny for me, and too blurry at the same time. So I moved to Portland, Oregon, a charming beautiful city with a brilliant yoga scene. I studied with my teacher, Sarah Goble, who became my inspiration and my dear friend. Within a few months I began teaching at several studios around the city. I was keen to learn, and even keener to share my learnings. I had finally found my calling.
I now teach privately in NYC, one of the greatest cities I’ve lived in. To say the least, I am fulfilled for now, but being a free spirit, I never quite know where this path and practice will take me.
Born in Turkey, raised in London, and having spent half a dozen years on the west coast. Bee Bosnak recently took a leap of faith and moved to her favourite spot: NYC.
Off the mat. Bee is a visual fashion stylist, author of iPhone app Heal Yourself, columnist for Women’s Health Turkey and writer for various health publications. Recently named 1 of 16 powerful women by Origin yoga, she is an ambassador for Juil, Blooming Lotus Jewelry. MeSheeky and Yoga Earth. She can be found documenting her yogic path on her blog beebos-nak.com and can be followed Maybe You Like Them Too
