Out of Ashtanga’s foundational poses, there’s one that’s bound to help you quickly build physical strength while also testing your mental strength along the way.
In this tutorial, we’re showing you how to do CHATURANGA DANDASANA / FOUR LIMBED STAFF POSE, a foundational pose in Ashtanga Yoga. This is one of the most practiced asanas in Ashtanga so understanding correct alignment will help you move through it safely and effectively. You’ll learn the traditional vinyasa cues as Jelena demonstrates how to find the correct distance between hands and feet and what to focus on within your body as you lower down toward the floor. You’ll see common mistakes and tendencies that can cause discomfort or injury and learn what to do to keep the shoulders from collapsing. If you’re still working toward the full expression of this pose, we share options and modifications that help you build strength while keeping proper alignment.
WHAT SHOULD WE MAKE NEXT? 🎥
Want to see more tutorials like this?
Want tips on a pose that you don't see in our library?
❗ Let us know in the comments and we'll make a video for it!
— — — — — — — —
Welcome to our channel! Here, you’ll find:
🔹 ASHTANGA TUTORIALS
🔹 Guidance on BREATH and ALIGNMENT
🔹 Tips to help you tap into a more YOGA-FOCUSED LIFESTYLE
Videos range from quick 5-10 minute lessons to longer, full-length led classes (for ALL levels of experience!) to help you begin, maintain, and/or deepen your Ashtanga practice.
🔔 SUBSCRIBE and turn on the notifications so you never miss a new video.
JOIN OUR FREE COURSE 🧘♂️
Get *lifetime access to Meditation in Asana*, our FREE 7-lesson course that guides you in developing more self-awareness and connection in your practice.
Sign up here → https://www.davidandjelenayoga.com/meditation-in-asana-offer/
WANT OUR YOGA MAT?
SAVE 10% on any Liforme mat with our code: DAVIDANDJELENA → https://liforme.com/
WATCH THESE NEXT 💻
🔹 How to Keep Your Wrists Happy During Yoga | Alignment & Techniques to Help With Wrist Pain
https://www.youtube.com/watch?v=YKZIfvLdLy0
🔹 How to do Urdhva Mukha Svanasana | Upward Facing Dog in Ashtanga Yoga
https://www.youtube.com/watch?v=Tt9NVrB980Y&t
🔹 How to do Surya Namaskara A | Sun Salutation A in Ashtanga Yoga
https://www.youtube.com/watch?v=_KwqRn2lR_o
DEEPEN YOUR PRACTICE WITH US 🙏
🔹 Ashtanga for Beginners → https://www.davidandjelenayoga.com/ashtanga-for-beginners-30-day-program/?v=e4b09f3f8402
🔹 Primary Series Intensive → https://www.davidandjelenayoga.com/primary-series-intensive-program/?v=e4b09f3f8402
🔹 5 Days to Float → https://www.davidandjelenayoga.com/5-days-to-float-2/?v=e4b09f3f8402
🔹 All David & Jelena Yoga courses →https://www.davidandjelenayoga.com/courses/?v=e4b09f3f8402
STUDY WITH US IN PERSON - WORKSHOP & RETREATS 🌎
🔹 View our entire schedule → https://www.davidandjelenayoga.com/events/category/in-person-teaching/?v=e4b09f3f8402
STAY CONNECTED 👋
🔹 David's Instagram: @davidrobsonyoga
🔹 Jelena's Instagram: @vesic_jelena
🔹 TikTok: @davidandjelenayoga
🔹 Facebook: @davidandjelenayoga
Disclaimer: David & Jelena Yoga LLC strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge.