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...

Your voice and use of language are invaluable teaching tools. Considered from a chakra perspective, the voice manifests through the vishuddha chakra, which opens with ease and clarity when the body is grounded, the creative juices flowing, the willful center strong yet supple, the heart open, and the mind clear. How you speak as a teacher thus reflects where you are in your life, skills, and knowledge. Building from this natural foundation, there are several elements of voice to consider.

First and foremost, your voice should be sufficiently audible that everyone can hear you, yet not so loud that it interferes with students’ attentiveness to the sound of their breath and sense of being in a tranquil space. If you choose to use music in your classes, control the volume of the music to be lower than you can comfortably project your own voice throughout the class. If you have a very soft voice or find yourself teaching very large classes, consider using amplification

Explore how you ...