Most people do this pose in a way that can be injurious for the shoulders. This video teaches you how to do the pose safely while also using it as a posture corrector for chest and shoulders.
Benefits:
- Strengthens & massages upper back muscles while protecting
shoulders
- Opens chest
- Engages and strengthens core
- Builds arm strength
Alignment:
- Hands under shoulders, keep palms flat
- Body in a straight line, i.e. not sagging low back or lifting hips up
- NECK RELAXED
- Feet together or hip distance apart
- Keep tailbone tucked
How to work in the pose:
- Keep shoulders up and back as you lower down, turning on upper back
muscles
- Hold elbows in and close to the ribs
- Keep body in straight line, neck relaxed as you lower down
- Engage inner leg lines by squeezing ankles
Pose Variations:
- Set knees down FIRST if:
you need to build strength in order to keep your body in a straight line,
you are doing many repetitions like in Sun Saluations, or
you have shoulder pain, elbow pain, or wrist pain
- if setting knees down does not alleviate wrist pain, make fists with
palms facing each other
- Pregnant women place a rolled mat under hip bones keeping belly off
the floor. In final stages when belly is large, can substitute camel for
cobra, foregoing chatturanga all together.
Benefits:
- Strengthens & massages upper back muscles while protecting
shoulders
- Opens chest
- Engages and strengthens core
- Builds arm strength
Alignment:
- Hands under shoulders, keep palms flat
- Body in a straight line, i.e. not sagging low back or lifting hips up
- NECK RELAXED
- Feet together or hip distance apart
- Keep tailbone tucked
How to work in the pose:
- Keep shoulders up and back as you lower down, turning on upper back
muscles
- Hold elbows in and close to the ribs
- Keep body in straight line, neck relaxed as you lower down
- Engage inner leg lines by squeezing ankles
Pose Variations:
- Set knees down FIRST if:
you need to build strength in order to keep your body in a straight line,
you are doing many repetitions like in Sun Saluations, or
you have shoulder pain, elbow pain, or wrist pain
- if setting knees down does not alleviate wrist pain, make fists with
palms facing each other
- Pregnant women place a rolled mat under hip bones keeping belly off
the floor. In final stages when belly is large, can substitute camel for
cobra, foregoing chatturanga all together.
Chatturanga camera iphone 8 plus apk | |
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How-to & Style | Upload TimePublished on 23 Jun 2011 |
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