Press forward, gaze forward, lower down leading with the chest.
Downdog – Chataranga – Upward Dog – Chataranga
From plank pose exhale and lower the body pinning the elbows to the side body
Inhale, bring shoulders & tops of thighs up & away from the floor, tailbone goes to the floor
As you are moving forward bend the elbows but maintain elbows over wrists (note here it may be better for some to have the elbows slightly behind the wrists, encourage students to play around feel what’s right for them without comprising the shoulders or causing collapse)
Synchronise the forward movement with bending the elbows
Exhale, bend the elbows but keep the wrists drawn in & slowly lower
Inhale, push forward slightly & roll the shoulders back, come to the top of the feet into Upward Dog
Lengthen the neck, create space, open the heart & gaze forward
It’s really important you maintain stability in the shoulders, do not let them drop.
3 muscles being worked here, 2 rotator cuffs & back portion of the deltoids
To try Chataranga lying down –
Lie on your back, engage arms & legs as above, push through the toes, engage the core, arms at 90 degrees, shoulders down, feel elongation through the back body while pushing through palms
Feeling tired, lower the knees
Wrist issues- come onto forearms.