. Chaturanga Dandasana
Chatur means four. Anga means a
limb or a part thereof. Danda means a staff. Lie flat on the floor, face down
and take the weight of the body on the
palms and toes, exhale and keep the body parallel to the floor, stiff as a
staff. The four limbs supporting the body are the hands and feet. The pose is
similar to dips in western gymnastics.
Technique
1. Lie flat on the floor, face downwards.
2. Bend the elbows and place the palms by the side of the chest.
Keep the feet about a foot apart.
3. With an exhalation, raise the whole body a few inches above
the floor, balancing it on the hands and the roes. keep the body
stiff as a staff, parallel to the floor from head to heel and the knees taut.
Stay for some time with normal breathing.
4. Then gradually extend the whole body forward so that the feet
rest on the upper portion of the toes on the floor
5. Stay in the pose for about 30 seconds with normal or deep
breathing. The movement may be repeated several times. Then relax on the
floor..
Effects
The pose strengthens the arms and the wrists develop mobility
and power. It also contracts and tones the abdominal organs.
