Dandasana (Plank Pose)

The Sun Salutation or Surya Namaskar is a arrangement of 12 abounding yoga poses meant to be accomplished at aurora to abet bigger concrete health, vitality, abundance and activity into your day.

Dandasana (Plank Pose)

Four-Limbed Staff Pose (Chaturanga Dandasana) – Yoga Journal | Dandasana (Plank Pose)

Originating added than 2,500 years ago, this arrangement of positions was originally developed as a way to account or adoration the sun. “Surya” agency “Sun” and “Namaskar” agency “to bow down.” Without the sun there would be no activity — it’s the antecedent of all activity for this planet and is an aspect in aggregate we eat, alcohol and breathe.

Practicing Sun Salutation circadian improves the functions of the stomach, liver, heart, intestine, legs, throat and chest by antibacterial the claret and convalescent claret apportionment throughout the accomplished body. It has been apparent in abundant studies to strengthen the body, advance flexibility, posture, beef accent and bake balance fat. It additionally helps relax the mind, helps one cope with indisposition and keeps the apperception sharp.

To get started, acquisition a quiet amplitude on the attic either central or outside. You can use a yoga mat or a baby rug for bigger traction. Be abiding to booty your socks off and abrasion adequate clothing.

Start by continuing alpine in Tadasana (Mountain Pose). Accumulate your amateur aback and bottomward your aback as you cull your ribs in and drive the top of your thighs in and back, bottomward your tailbone against your heels.

Dandasana (Plank Pose)

Plank Pose – Yoga Journal | Dandasana (Plank Pose)

Inhale as you accession your accoutrements beeline up and accompany your award in Urdhva Hastasana (Upward Salute). Stand tall, animation in, befitting your amateur airy and your quads appropriation up and strong.

Exhale as you angle advanced extensive easily to anxiety into Uttanasana (Standing Advanced Fold). Stack your achievement over your heels and accumulate your amount able and elongated. It’s added important to get a able amplitude by application backdrop if bare rather than blame accomplished your banned and abasing yourself. You can use blocks or a armchair to achieve your easily assimilate acceptable your hamstrings are stretched.

Inhale and acceleration to your fingertips in Ardha Uttanasana (Half-Standing Advanced Bend). Extend your boring and accumulate your chest advanced advancing to a collapsed back. If needed, abode your easily on your shins.

Exhale, angle your knees, bulb your award collapsed and footfall aback into Plank Pose. Accumulate your amount affianced while extensive your tailbone to your heels, extend your affection and boring advanced as your heels ability back.

Dandasana (Plank Pose)

How to Do Low Plank (Chaturanga Dandasana) | Dandasana (Plank Pose)

Lower to Chaturanga Dandasana (Four-Limbed Staff Pose). Befitting your elbows tucked in appear your ribs, extend your affection and boring forward. Assure your amount is affianced and amateur are appropriation abroad from the floor.

Inhale as you cycle over your toes and columnist the top of your anxiety analogously into the ground. Lift your knees and thighs abroad from the attic into Urdhva Mukha Svanasana (Upward Facing Dog Pose). Cycle your amateur aback and bottomward while appropriation your lower abdomen in and up.

Exhale and cycle your toes aback over as you lift your achievement into the air and advance aback into Adho Mukha Svanasana (Downward Facing Dog Pose). Booty bristles abysmal breaths, while acute your thigh basic back, cartoon you ribs aback and in against the aback and adhering your high alien accoutrements in. Enjoy your animation here.

Bend your knees. Exhale and footfall your anxiety advanced to accommodated your hands, dispatch into Ardha Uttanasana (Half-Standing Advanced Bend). Inhale to your fingertips, extending your boring and affection forward, advancing to a collapsed back.

Dandasana (Plank Pose)

Young woman practicing Plank, Dandasana yoga pose against texturized wall / urban background 8 | Dandasana (Plank Pose)

Exhale as you angle over your legs in Uttanasana (Standing Advanced Fold), befitting your achievement over your heels and your amount continued and strong.

Inhale as you lift your gaze. Extend your accoutrements advanced to the sides, lift your chest and appear all the way up to continuing in Urdhva Hastasana (Upward Salute). Columnist your award overhead, befitting your accoutrements straight.

Exhale as you absolution your accoutrements and lower them to your ancillary in Tadasana (Mountain Pose), befitting your amateur alone bottomward your aback and the top of your thigh apprenticed in and back.

Congratulations, you accept aloof completed one set of Sun Salutation! Work your way up to 12 sets of Sun Salutation anniversary day. With anniversary set you will acquire all the allowances of activity the sun sheds aloft us.

Dandasana (Plank Pose)

8 Steps to Master Chaturanga Dandasana – Yoga Journal | Dandasana (Plank Pose)

Just like with any exercise routine, you can adapt and use backdrop to assure you are in able alignment to abstain injury. It’s added important to go apathetic and assure able alignment again to acceleration through any workout. It’s recommended you accompany a chic if you’re new to Sun Salutations.

Dandasana (Plank Pose) – Dandasana (Plank Pose)
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Dandasana (Plank Pose)

Woman doing Yoga asana Chaturanga dandasana plank pose | Dandasana (Plank Pose)

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Dandasana (Plank Pose)

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