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 

Modifications – 

Feeling tired, lower the knees

Wrist issues- come onto forearms.