5) Chaturanga Dandasana
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| Targets: | Abdominal muscles, biceps, triceps, and wrists. |
| Level: | Beginner to Intermediate |
Chaturanga Dandasana | also known as Four-Limbed Staff Pose, is included in Surya Namaskar. The pose is done after Adho-MukhaSvanasana and the Plank Pose. This pose strengthens the arms, wrists and the core. This is the traditional yoga push-up. |
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- Start theplank pose with your shoulder blades pressed back, abs tight and belly-button sucked in.
- Inhale and lower your torso and legs down by bending your elbows until you are just hovering a few inches above the floor. Make sure you are parallel to the floor.
- Push your elbows toward your heels and keep them by your torso’s sides.
- Lift your head and chest to look forward.
- Hold the pose for 20-30 seconds.
- Exhale and release the pose.
- Beginners can start with doing the pose with their knees touching the floor. Those who want to deepen the pose can start shifting forward and backward on their toes after holding the pose for 20 seconds.
6) Utkatasana
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| Targets: | Thighs, abs, butts, and back. |
| Level: | Intermediate |
Utkatasana | is also called the Chair Pose. It is a standing balance pose, which is good for the glutes, quads and saddlebags. It tones and strengthens the inner and outer thighs. |
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- Stand in Tadasana with your shoulders rolled back and abs tight.
- Inhale and stretch your arms overhead as if trying to reach the sky.
- Keeping your thighs tight, bend your knees and lower yourself as if you are sitting on a chair.
- Hold the pose for 30 second, and then straighten to Tadasana.
- Utkatasana seems easy enough, but the balancing is hard for the beginners. It is suggested to keep the holding time progressive.
