How to Build Strength Progressively for Chaturanga

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Looking to progressively build strength in chaturanga? This video will teach you how to build strength progressively for chaturanga using different levels to prepare you for being able to lower down on the ground.
You'll use chairs of different heights to get yourself stronger at each level before feeling the confidence to practice full chaturanga on the ground.
This is also great for prepping your wrists and shoulders so you progressively build strength at higher levels before bearing a fuller load on your hands, wrists, and shoulders.
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Naomi Gottlieb-Miller has been practicing yoga since 1999 and teaching since 2005. Now, as a mom of 3 adorable and active kids, she loves sharing her yoga practice and her yoga mat with them, too! Her yoga classes are alignment-based with a creative and playful spirit. She'll probably encourage you to make animal noises that correspond with their yoga pose. And she'll probably reference Star Trek at least once (and if not Trek, definitely Buffy the Vampire Slayer or Harry Potter). Everything is yoga. Naomi is passionate about getting people on their yoga mats every single day because her daily yoga practice has been saving her sanity for nearly 2 decades. She's also committed to helping moms reclaim their own needs and their own time, one downward facing dog at a time.

[@haibui8072]

Thank you. I'm struggling with chaturanga for over a week. I will try to strengthen my body step by step

[@NaomiGottliebMiller]

you're welcome. i hope you're feeling stronger in chatturanga now. thanks for practicing with me.

[@KarenSmith-zg7rr]

Thank you Naomi-this is helpful!

[@NaomiGottliebMiller]

so glad to hear it, Karen! thanks for getting on the mat with me.

[@sekharreddy511]

Very very useful

[@stefaniaforeverblossoming]

Great video very helpful !

[@NaomiGottliebMiller]

so glad you found this video tutorial helpful, stefania. thanks for practicing with me!

[@DanielleDeutschTV]

I feel like I'm never practicing what it is to do it on the floor because on an incline you aren't getting the wrist flexion as you did on the wall or floor so it can be tricky to know if you're actually connecting the shoulders with the core.

[@NaomiGottliebMiller]

I hear what you're saying, Danielle. Here are some thoughts: first, practicing on an incline is actually a great way to feel if your core is working. If it's between a knees down chaturanga or push-up, I'm almost always going to choose incline BECAUSE I feel my core working more, since I am not breaking the line of my body. Meaning, when my knees are down, it's a lot easier to bypass your core because you have more support. Whereas on an incline, my knees are not bent which means I have to use my core muscles a lot more. Part of the reason we do it on an incline first is actually to train the core to better distribute body weight. It's also a way to ease into wrist flexion and shoulder strength for those who need it. If you don't need it, you can start working on non-incline chaturangas or push-ups. You will likely do fewer at first because full weight bearing on hands is different and more challenging for sure. That's also why you can decrease the incline from something higher up (i start on a really high chair in this video) to a lower chair, to a lower chair/box or stool. So eventually the incline is barely there. I hope this helps a bit.

[@DanielleDeutschTV]

@@NaomiGottliebMiller My biggest obstacle is not being able to relax or move the shoulders down away from the ears in order to move chest forward to bend the arms to go down…my arms just don’t wanna bend. But on a huge incline i dont feel i get the same core support if my wrists aren’t over the elbows. It’s probably that i cant fully get shoulders in external rotation that keeps arms from bending.