Flowing with Chataranga

Chataranga Dandasana (Four-Limbed Staff Pose) is an endangered species, one increasingly lost in the rushed transition from Plank Pose (Phalakasana) to Upward Facing Dog Pose (Urdhva Mukha Svanasana). The result is not only loss of insight arising in the asana itself, but also the effects on the shoulders, neck and low back when flowing into Up Dog. Let’s explore this.

When flowing among asanas in a vinyasa-type yoga class, the asanas ideally make an actual appearance as asanas. This means being in the asana for a moment – specifically, in the natural pauses in breathing, when the lungs are full or empty. When the breath moves, we move; when it pauses, we pause, and it is there that we experience the asana’s full expression.

To best experience a sustainable Chataranga practice, start with steady breathing, making that more interesting and important than the asana. (As with the entire practice, try to sustain a steady flow in your breathing, with the inha...