#iyengaryoga #yoga #chaturangadandasana
In this tutorial, we're going to learn how to do Chaturanga Dandasana (Low Plank) in practice. Chaturanga Dandasana is an important yoga pose that beginners and intermediate students should be able to do successfully.

If you're looking to add this pose to your yoga routine, then this tutorial is for you. We'll walk you through the steps necessary to learn this pose and make sure that you have a safe and successful practice. Be sure to bookmark this page so you can come back and try this pose for yourself!

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Steps to Master Chaturanga Dandasana:-
1. Starting in Plank Pose, place your shoulders slightly in front of your wrists, and then rise up onto your toes, forcing your foot soles against the wall behind you.

2. Create a straight, taut line of energy from the top of your head through your feet by simultaneously pushing back through your heels to activate your quadriceps and wake up your lower body.

3. Pull your lower body up and in while inhaling, release your tailbone towards the floor, and lift the tops of your thighs and the heads of your shoulders off the floor.
4. When you exhale, bend your elbows while keeping them drawn in close to your sides and over your wrists. With your body as straight as a piece of wood and without pushing your buttocks up in the air, slowly lower yourself to the ground.

5. Focus on the floor, about 6 inches in front of you, and lower yourself until your elbows and shoulders are at the same level.

6. As you breathe, extend your hands into your heels, sternum, and crown of the head.

7. Exhale and either push back up to Plank Pose or drop yourself to your belly to exit the pose. Alternately, breathe in and rise to your toes to enter Upward-Facing Dog.
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Benefits for Practicing the Chaturanga Dandasana Pose:-
1. The pose helps to align your entire body.
2. It fortifies the abdominal muscles that support the spine.
3. It aids in enhancing posture, core stability, and strength.
4. The wrists, arms, and shoulders can be particularly strengthened with chaturanga dandasana.

Contraindications of Chaturanga Dandasana:-
This pose takes greater upper body strength than a plank and push-up and is more challenging. If you experience any of the following conditions, you should avoid chaturanga dandasana:

* Damage to the shoulders or ongoing shoulder pain.
* Wrist ache
* Elevated blood pressure* 
* Exercise should also be avoided if you are nearing the end of your * Pregnancy.
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