Yoga lesson: approaches to chaturanga

Here I introduce a few simple approaches for developing a strong, core-supported chaturanga.

Some images that may inspire your chaturanga practice include:

• feeling the movement initiate from the lower belly (下腹部), which we can also call "tan dien" （丹田)

• feeling the lower belly scooping out ("scoop"はアイスクリームスクープのイメージで良いです。丸くする）

• initiating the movement with spinal flexion (背骨の屈曲から動き始めること)

To prepare for the posture, you can do the following chaturanga like movements, illustrated in the pictures below.

• standing, lifting the arms, with the action of the movement coming from the belly (立って、下腹部（丹田）から両腕を頭の上に上げる）

• child's pose, moving to lying down on the floor 　（チャイルドポーズ➡️うつ伏せ)

• child's pose to push up (チャイルドポーズ➡️chaturanga)

• lower the knees from plank pose (板のポーズから膝を下す)

• full chaturanga