Chaturanga Dandasana & Surya Namaskar – Weekly Intermediate Class 63

Focus: This class integrates the strengthening pose chaturanga dandasana with standing poses and sun salutes. The sequence is dynamic and flowing. Initially chaturanga dandasana is broken down into accessible preparatory stages. Two supported versions of the asana are then included. Finally the pose is practiced independently, and linked with the surya namaskar cycle. The sun salutes begin with a slower paced stepping action before eventually increasing in tempo and including several standing poses. Expect this class to be energising and strengthening.

Key Poses: chaturanga dandasana, surya namaskar

Equipment: Mat, blanket, 2 blocks

Level: Intermediate

Duration: 35 min

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  1. Anita S

    The last few mornings I have experimented with trying the Surya Namaskar sequences. Today I found Chaturanga dandasana difficult to hold. I’m not sure if it’s because I’ve been doing it too frequently in the last week.
    I did find the angled blocks under the shoulders a great way to align the rest of the body. Namaste Rod.

    • Rod

      If you are struggling then it is definitely better to use some support, such as two blocks. You will find that you build strength fairly quickly with regular practice of chaturanga. Although in the short term, especially if you have been practicing a lot, your muscles might feel a bit fatigued.

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