MODIFIED Four-Limbed Staff Pose (Chaturanga Dandasna)

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1. My back is arched and I'm leading with my torso instead of with my chest! In building strength for full chaturanga you must think of everything from your hips to shoulders as one complete unit that moves together! When you arch your back and don't lower all together, you can injure your lower back and you will never build strength! 

2. My hands are way too far forward and my shoulders are up by my ears! Make sure your wrists are under your shoulders and your shoulders stay down and back! If your hands are too far forward, you could severely hurt your wrists and cause permanent damage to your upper body. Keep everything lined up and relaxed!

3. This one may not seem like a big deal but my legs are crossed - which is a big no! Why? If you continue to cross your legs in a modified push-up position you could end up with an unbalanced pelvis, making core activation nearly impossible! Make sure your legs are parallel or glued together and engage your core! 


Lay your shins on the ground for extra support and also practice these push-ups on a wall in the same form before you take them down to the floor!