Yoga Teacher Companion #10: Teaching Chaturanga Safely

Teaching Chaturanga safely and effectively is simple when you understand how to keep the shoulders stable. This episode discusses how to teach Chaturanga safely, unpacks the principles and actions that underscore safety in Chaturanga, and examines some important exceptions to these rules.
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:30 Overview of episode
1:45 The most important takeaway for safety in Chaturanga
3:17 The importance of adduction in Chaturanga
4:32 The placement of your hands and elbows Chaturanga
5:40 Why we minimize shoulder extension in Chaturanga
8:29 Chaturanga demostation
10:50 Addressing Full Range Strength
ABOUT JASON:
Jason Crandell is a natural teacher and author with more than 20 years of experience. Named “one of the teachers shaping the future of yoga,” by Yoga Journal, Jason has been an in-demand teacher at conferences around the world for more than a decade.
For the past 10 years, Jason has honed his approach by looking to peers outside of the yoga community, in the fields of physical therapy, orthopedics, traumatology, and sports medicine. These collaborative partnerships have enabled Jason to offer the most up-to-date to asana technique, cueing, injury management, and hands-on adjustments. Jason’s goal is to blend the timeless wisdom of yoga philosophy with evidence-based information to create yoga curriculum that helps modern practitioners grow and evolve.

[@saraheck1059]

I love the Teacher Companion videos. Thank you for explaining the mechanics and anatomy so clearly, as well as practical applications for teaching different body types.

[@justyoga5118]

I adjusted my hands ever so slightly, and what a difference! Really enjoy these teacher companion modules!

[@abbynewton6528]

Thank you so much for this mini chaturanga clinic! It’s the first time I’ve heard to widen the placement of the hands and it makes a big difference in stability in my body. Here for all chaturanga tips!! :)

[@JasonCrandellYoga]

You're welcome, Abigail.

[@debdeelie8241]

A poorly practiced chaturanga in my early days gave me rotator cuff tendinitis 😞 Thank you for this clear explanation, so important teachers know this!

[@Nutmeg1644]

Wow this is worrisome as I’ve been feeling sore on my left shoulder for quite sometimes now. Despite this I felt I needed to continue my yoga practice. 3 days is my longest off my yoga mat

[@JackieMahrouYoga]

I always learn something in each one of your videos. Thank you! I appreciate how you explain such complex subjects in an understandable way that encourages critical thinking.

[@gloriayoga]

Hi Jason, Great lesson! All the best to Andrea and the family.

[@dpotengy1]

#GREETINGS MASTER...Sometimes I spend the whole week waiting for the NEXT VIDEO I NEVER look at what is coming from the playlist you shared. I try to make some "surprises" to my PSYCHIC-SELF. Anyway...I LOVE PRACTICING CHATURANGA & I've learned it correctly with you but also the best way of opening my hands or not. I do prefer my hands straight. Thank you so much for this explanation #FACTS. God bless you, have a blessed week.

[@jenniferbenson1472]

I appreciate this video, especially that you addressed the potential criticisms. What's your take on whether you should hinge forward before lowering? I've recently seen teachers say that puts a lot of stress on the anterior shoulder ligaments. But when I try to lower to chat without hinging forward, it feels terrible on my elbows. So it seems to be a situation where you must choose which joint to protect. Would love your thoughts. Looking forward to future episodes.

[@monicahampshire38]

Thank you Jason,

[@kixtr]

Great video

[@karensplane7425]

I so agree that hands/shoulders and feet/hips do not always have to be in alignment with each other. This does not work for me - not stable. How do you feel about setting the knees down before doing a chaturanga? Would you recommend putting the chest down also prior to lifting to Updog? I, personally, do not find that helpful and somewhat harmful. Thank you! Absolutely love your A&P explanations and visual cues.

[@JasonCrandellYoga]

I feel very good about bringing the knees to floor for Chaturanga--or, when transitioning to the floor. I talk about this in more detail next episode!

[@shristisunuwar1506]

Hi jason How long have you been practicing yoga and how long are you teaching?

[@marameliaofficial]

Module 4 soon? ☺️

[@bransollepascale1878]

Thank you so much Jason, this is a difficult pose for a lot of people, for my students it's not easy, so I'll try the conservatory way to do it. But can you come down safely when you're half way? And then do cobra. Thank you again and this is great that you're posting on this platform

[@JasonCrandellYoga]

Definitely. I address this in the next episode. And, I usually encourage people to lower to their knees when they're coming all the way down.

[@bransollepascale1878]

@@JasonCrandellYoga Thank you so much Jason, I'll watch the next episode. I've been taking your class on Glo for a long time ago, and you're such a gem of teacher. I tried with my hands wide and that's make a difference, it creates more space in the shoulders