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A yoga journey involves mastering the art of transitions, and one of the key sequences in yoga class that demands attention and precision is the vinyasa flow from Chaturanga to Downward Dog. You'll find that at Surf Salutations, our Power Flow, Sculpt Flow and Mellow Flow classes all have components of a vinyasa style practice in them, so you'll be flowing through a lot of vinyasas at this Oceanside yoga studio. In this guide, we'll break down the mechanics of a vinyasa, offering insights into the proper form, modifications, and advanced variations to take your practice to new levels.
Chaturanga to Downward Dog: The Basics of Vinyasa Yoga
1. Chaturanga Dandasana (Four-Limbed Staff Pose / High-to-Low Push Up):
Begin in a plank position with wrists directly under shoulders and engage your core.
Lower down with control, keeping elbows pinned in close to your ribs.
Pause when your elbows form a 90-degree angle, maintaining a straight line from head to heels. You don't want to let your shoulders drop below this elbow height.
Modifications:
Beginner: Drop your knees!
Intermediate: Challenge yourself with one-legged Chaturanga, lifting a foot off the mat. (Remember this is a one legged plank, not a back bend, so keep that leg in line with your torso.)
Advanced: Experiment with side plank variations before transitioning.
2. Upward-Facing Dog:
Inhale, press the tops of your feet into the mat, and lift your chest.
Extend your arms, but keep a slight bend in the elbows.
Lift thighs and hips off the mat, creating a gentle backbend.
Modifications:
Beginner: Swap Upward-Facing Dog for Cobra - gently lift your chest and shoulders off the ground while keeping your pelvis grounded.
3. Transition to Downward Dog:
Exhale, tuck your toes, and lift your hips and sit bones towards the ceiling.
Straighten your arms and legs, forming an inverted V shape.
Ground your heels, lengthen your spine, and engage your core.
Spread wide through your fingers and press firmly through your palms to engage your upper body.
Modifications:
Beginner: Bend your knees to ease tension in the hamstrings and remove rounding in the lower back to be able to lift your sit bones high to the sky, or use blocks under your. hands to reduce wrist strain.
Intermediate: Start to bring your heels closer to the mat.
Advanced: Explore handstand entries from Downward Dog for an advanced inversion, or try making your way to Wild Thing through a smooth transition from Downward Dog for a back bend.
Tips for a Seamless Flow:
1. Breath Awareness:
Sync your breath with movement; the Chaturanga movement always aligns to an exhale breath, Upward Dog aligns to your exhale, and Downward Dog aligns to an exhale.
Aim to use the whole inhale or exhale to get where you're going. The transitions should be smooth and with control.
2. Core Engagement:
Keep your core activated throughout the sequence for stability by hugging your belly button in toward your spine and up.
Lift your pelvic floor, drawing it slightly upward.
3. Alignment Matters:
Maintain proper alignment to protect your shoulders and wrists.
Hug thumbs toward each other without moving your arms and elbows in during Chaturanga to protect the shoulders.
2 min video: If you're a studio member at the Surf Salutations studio in Oceanside, you have complimentary access to our on demand video library with a variety of mini classes and tutorials for you to practice from anywhere, any time. Our experienced teacher, Alli, prepared a quick 2 minute "How To: Chaturanga" overview for those of you who are just getting started.
Mastering the vinyasa from Chaturanga to Downward Dog is a journey of strength, flexibility, and mindfulness. Whether you're a beginner seeking modifications or an advanced yogi aiming to mix it up and find a new way to challenge yourself in your practice, hopefully this guide provides a roadmap for refining your transitions. Embrace the flow, honor your body, and let the energy of the vinyasa propel your practice. Happy flowing!
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