STEPHEN MARKS IS THE MAN ON THE MAT Chaturanga Benefits Strengthens core, legs and glutes Tones triceps and biceps Promotes spine health and good posture Builds endurance Helps thyroid health Common Mistakes Moving elbows in a plane far behind the wrist causing a collapse forward Shoulders rolling forward and collapsing down Letting go of the…

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STEPHEN MARKS IS THE MAN ON THE MAT

Chaturanga

Benefits

  • Strengthens core, legs and glutes
  • Tones triceps and biceps
  • Promotes spine health and good posture
  • Builds endurance
  • Helps thyroid health

Common Mistakes

  • Moving elbows in a plane far behind the wrist causing a collapse forward
  • Shoulders rolling forward and collapsing down
  • Letting go of the lower back and puffing through the rib cage
  • because the core is not switched on

“Although it relies on strength, really the key is in alignment and distributing the work throughout the entire body recruiting the power of your core, spine, legs and glutes
– not just the upper body”

Tips

  • Start from a good plank position: wrists below the elbows and feet shoulder-width apart, body in one line
  • Lower down on the exhale
  • As you lower, slowly look forward, extend and propel forward - in that way you won’t collapse
  • Squeeze the shoulders in - pulling away from the ears and wide across the back
  • Engage the core: some people visualise a corset wrapping around the lower abdomen and lower back

Awareness

  • Remember this is powerful pose and will feel hard in the beginning
  • Think about how it is setting you up for arm balances
  • Although it relies on strength, really the key is in alignment and distributing the work throughout the entire body recruiting the power of your core, spine, legs and glutes – not just the upper body
  • Finally, feel the grounding nature of this posture as you are close to the earth

Stephen Marks is an international yoga teacher based in London. You can find details of his schedule of classes and workshops at: stephenmarksyoga.com

emily huckstep

STEPHEN MARKS IS THE MAN ON THE MAT Chaturanga Benefits Strengthens core, legs and glutes Tones triceps and biceps Promotes spine health and good posture Builds endurance Helps thyroid health Common Mistakes Moving elbows in a plane far behind the wrist causing a collapse forward Shoulders rolling forward and collapsing down Letting go of the…

You are unauthorized to view this page.

STEPHEN MARKS IS THE MAN ON THE MAT Chaturanga Benefits Strengthens core, legs and glutes Tones triceps and biceps Promotes spine health and good posture Builds endurance Helps thyroid health Common Mistakes Moving elbows in a plane far behind the wrist causing a collapse forward Shoulders rolling forward and collapsing down Letting go of the…

You are unauthorized to view this page.