Added by Leon McAllister
on August 6, 2013
Check put some techniques for Chaturanga Dandasana for all levels. This is one of the hardest postures in the Ashtanga Yoga method for beginners. Go slowly a…
Hi Kino! You’rs a fantastic yoga inspiration!
Would you say that anyone with the right amount of daily dedication and practice can achieve results like those you show in your advanced videos? Or does one need to be the flexible type? Were you more of a flexible type person when starting out? If through practice anyone can achieve these results, how long of a daily practice would be sufficient?
She’s the yoga master 🙂
Interesting pose Kino, Thanks : ) xo
You are hyperextending your elbows putting all your forward weight into the elbow joint. This will eventually cause elbow problems. As a teacher myself, I see tons of women hyperextending their elbows. The rest of the instruction was excellent, but watch those elbows!
Thank you for noticing that, I am going to do a video talking about hyper-extension because unless you have that possibility yourself it is really hard to explain, feel and see. I know that my elbows can hyper-extend but in the video I am using a different way of working with the arms that addresses that issue from an energetic standpoint. My elbows can actually “really” hyper-extend dramatically more than it seems they do in this video so it will be good to show the technique.
Kino, I find that getting from Chaturanga to Upward Facing without touching the floor is actually the hardest part of the Sun Salutation (besides floating ofcourse). Is this normal or is there a special technique that could perhaps help? If you could do a video on that, it would be wonderful and much appreciated. Namaste.
You’re right that the transition between Chaturanga and Updog is challenging. Be sure that you have a good Chaturanga and a solid Updog. That’s the first step. You need to have a flexible spine and strong upper body and core to fluidly move through that transition. And yes, I will definitely add that to the list for the next filming I do 🙂
Kino, I found your channel today and I am very glad. I used to go to Yoga lessons 2 years ago. I stopped because I couldn’t afforded any longer. I bought myself some good books. I started today , I am going to stick to it this time. I am glad to see that you have done some videos for beginners, keep doing this please. I really appreciated it. God Bless you!
Thanks! Keep watching and practicing 🙂
Kino, i have seen your previous video on how to float in the sun salutations, and the idea really intrigues me and i would love to learn to do it! Would you consider making an updated version of the video, if you have any other tips? God bless you .. your videos are so helpful, thanks!!
Yes, for sure! Stay tuned 🙂
Great, cant wait!
Hi Kino, thanks for the great tips. I been noticing I develop some shoulder ache lately from my practice and I suspect is my alignment in chaturanga. One question I have though is how to align your shoulder while you are in plank so your shoulder will not drop forward while coming into chaturanga?
Protract and push your shoulder forward while engaging the deltoids, latissiums dorsi and the whole shoulder girdle.
Thank you so much Kino. I really appreciate this video. It helped me allot. Plus I love how you explain the details of each posture. I’ve been looking at a few videos and your the only yoga teacher that I truly understand. I hope your inspired to post more beginner videos. Keep well.
Hope these pointers are helpful.
I usually see this pose done with the hands further down the body, rather than under the shoulders, do create a 90 degree angle.
The way it was presented here, was it to make it simpler (as it doesn’t need the shift in the body when lowering)? Or is this form recommended for some reason?
This is recommended for the beginners, once you get stronger you can try for a 90 degree angle 🙂
Ah OK! Thank you for your videos and thank you for answering!
Come to Dublin ireland !
I love Ireland!!
Thank you so much for these amazing videos! They are a true blessing! I have always problems rolling my toes from this chaturanga dandasana to the next position (urdhva mucha…) My toes and probably also balls (is this the word?) are really stiff (even difficult to walk!). I’m trying to make them more supple. Do you have any advice or asana video for this?
Not yet, but the transition from Chaturanga Dandasana to Updog and then to Downdog requires a good amount of attention to detail. I’ll definitely look at making a video on that soon.
That would be great! I’m looking forward to that : ) I’m sure many would benefit. I’ve noticed many let their knees touch the floor in the change and their lower back maybe looses the natural curve. I wonder if this is ok to let the pelvis turn “forward”? Because of a lower back injury, I can’t let the pelvis drop down or turn forward a bit in this. It hurts! I tried also to find asanas for softening the toes, the feet. Been trying Janusirsasana C from primary series but nothing seems to happen.
Kino. I have always been frustrated with this pose. I watched this video and believe it or not, I nailed the beginner’s pose! Thank you!
That is really awesome! Keep practicing 🙂
Kino did it not hurt your toes when you dragged the forward at the end?! I love you videos by the way but that just looked so painful to me! 😛
It’s totally ok for the toes 🙂
Been practicing at home with your DVD. some days are harder than others.
but these youtube videos have helped me so much to get a little better everyday.
Looking forward to one day having the opportunity to take one of your workshops.
when you say spiral the elbows forward, doesn’t it knock the arm alignment out of place and put too much weight on the joint over time?, or is it safe to do as long as the shoulders are back?
The movement should be alright as long as your shoulder and core are supporting you. If you feel pain in the elbow joint then it’s not aligned properly.
I love you kKno!!!
Hi Kino. I had been doing it pretty much like this, but then very recently saw a video and that said to bring your chest forward and ensure that your elbows are above your wrists, essentially that your forearms are perpendicular to the floor. I started to notice that the instructors I’ve looked at on videos seem to do this but I notice you don’t. Knowing how knowledgeable you are about alignment, do you have any advice on whether this is necessary? It’s certainly way harder! I’m kinda, sorta new
Kino, could you please create a video to show alignment in the easier knees, chin, chest Ashtanga Namaskar…do the shoulder do same thing as Chaturanga Dandasana? Thank you heaps xx
Thanks for watching and for the request. Please send a compete detailed email to my website contact form 🙂
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