Where Is Your Head In Chaturanga?

Trish Corley Author

Lessons on alignment of chaturanga dandasa for efficiency.

Are you paying attention to where your head is in chaturanga? What about your students?

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Two days ago, I led Align & Strengthen Your Chaturanga - A Shoulder Anatomy Workshop. This was the first in person workshop for me in Lisbon, PT, so it was rather exciting!

I have so much gratitude for everyone who came to the workshop and for those who supported me from afar. We packed a lot of information into those three hours. And as I often do, I taught a lot that was not on the agenda. Before any yoga class, workshop, or training, I outline a plan. And then, I use the magical tool of looking at the students in front of me and I teach to what’s happening in the room.

During this most recent workshop, I veared off my outline and added a lesson on the position of the head and neck in Chaturanga. In this workshop and in my regular classes, I often see students drop their head down lower than their chest. In this article, I will explain why dropping the head will make the posture a lot more challenging!

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To start, let’s look at what Chaturanga Dandasana means.

Chatur is Sanskrit for the number 4. Anga means limb. Hence, Chaturanga means 4 limbs. Let this be your reminder to actively use both arms and both legs when you practice this posture!

Danda means staff, while asana means posture or pose. Thus, Dandasa means staff pose. A staff is another word for a stick, as in a walking stick.

All together then, Chaturanga Dandasa means 4 Limb Staff Posture.

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Let’s focus on this idea of a staff. Of course some sticks can be bent, but a good walking stick is rather straight. And that can be said of a “good” Chaturanga too.

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It is very common for students to drop their head down lower than their chest and shoulders during Chaturanga Dandasana. While this may not have any inherent danger, it certainly makes the posture more challenging.

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The way to make any posture “easier” is to align the body for efficiency. And in Chaturanga, that means a straight body similar to Tadasana (Mountain Posture).

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It does take some muscular action, particularly of the neck extensor muscles, to keep the head lifted in Chaturanga Dandasana. And I promise, that a little work from the muscles on the back of the neck, will align the head with the spine. When the spine is well aligned, the body is aligned for efficiency. 

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Rather than getting caught up in the details of physics and biomechanics here; get on your mat and explore!

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Come into high plank and lower your head down. Then lower down through Chaturanga Dandasana. For some of you, this will feel like your normal yoga practice. If so, you may be wondering why this posture/transitional movement is still so difficult! For others, you may find It quite challenging to lower down with your head down. 

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Come back up to high plank, and this time bring your head in line with your spin. Align your whole body like a straight stick. Look forward just in front of your yoga mat to help you align your neck. Reach the top of your head forward, and don’t let your head drop down as you lower your whole body down for Chaturanga Dandasana. 

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I’ve taught thousands of students to keep their head up/in line with their spine and they are consistently happy to report that it makes the posture a lot easier. Yes, it may take focus and discipline and a lot of practice to align the head with the spine consistently; but keep working on it. Ultimately, this will lead to an easier experience of the posture.

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Keep practicing Chaturanga Dandasa with your head in line with your spine. And please, if you are a yoga teacher, look out for the alignment of students head in the posture. And then carry this lesson forward!

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Give students the gift alignment cues and tips that make postures more efficient! They will thank you.

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I want yoga students and teachers to better understand alignment in order to have better experiences on the mat and yoga practices that are sustainable for life! That’s why I started the Yoga Anatomy School.

If you have not already grabbed your 16 Anatomy Informed Cues to Use now, grab it today. These cues will create more efficiency in any posture!

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These are the exact cues I use in my yoga anatomy courses and yoga teacher trainings to ensure teachers are confident with teaching anatomy informed yoga!

Go from “I can’t learn anatomy” to teaching anatomy informed yoga classes. Your students will not only feel safe, but excited to learn from you and keep coming back!

Categories: : Neck, Yoga Anatomy