CHATURANGA DANDASANA COURSE: BEYOND A SIMPLE PUSH-UP
This course is your answer to BRIDGING the gap between where your yoga practice is today and WHERE it could be.
This online course will teach you all you need to make your yoga practice safe, your transitions effortless and your strength scalable.
If you’re anything like me, I bet these thoughts cross your mind, too:
Is the ultimate program that guides you step by step in mastering this yoga pose... So you can effortlessly advance your practice.
This foundational pose gives you unparalleled upper-body and lower-belly strength. It fosters enhanced confidence and greater awareness in your yoga practice.
The strength seamlessly extends into more challenging arm balance poses such as Bakasana (Crane Pose, often called Crow Pose), Galavasana (Flying Pigeon Pose) and Vasisthasana (Side Plank Pose).
The stability forms a strong foundation for safe inversions, improving shoulder stability, core strength and leg awareness. It serves as optimal training for poses like Sirsasana (Headstand), Pincha Mayurasana (Forearm Balance) and Adho Mukha Vrksasana (Handstand).
Engaging your legs in Chaturanga establishes a fundamental basis for various back-bending asanas such as poses like Urdhva Mukha Svanasana (Upward-Facing Dog), Setu Bandha Sarvangasana (Bridge Pose) and Urdhva Dhanurasana (Upward Bow Pose, often referred to as Wheel Pose).
I'm Natalia and I aim to demystify this pose's intricacies, helping you build strength, awareness and a solid foundation.
This comprehensive course will equip you with fundamental principles of mechanics and alignment, enabling you to execute it flawlessly.
WELCOME: Note
COURSE: Overview
COURSE: Structure
BACK TO BASICS: Build Solid Foundation
CORE CONCEPT: Table Top / Bharmanasana
CORE CONCEPT: Plank Pose / Phalakasana
CORE CONCEPT: Downward Facing Dog / Urdhva Mukha Svanasana
INTEGRATION: 30-Minute Vinyasa Flow-Based Class to Absorb and Apply Module 1 Lessons
STRENGTH: Forearm Plank / Dolphin Pose
STRENGTH: Locust Pose / Salabhasana
STRENGTH: Half Chaturanga/or Mini Push-Ups
INTEGRATION: 30-Minute Vinyasa Flow-Based Class to Absorb and Apply Module 2 Lessons
ALIGNMENT & TECHNIQUE: Stability
ALIGNMENT & TECHNIQUE: Alignment
ALIGNMENT & TECHNIQUE: Safety
ALTERNATIVES: The Most Common Misalignment
MODIFICATIONS: Chaturanga Dandasana with Props
INTEGRATION: 60-Minute Vinyasa Flow-Based Class to Absorb and Apply Module 4 Lessons
TRANSITIONS: Jump Into Chaturanga vs Step Into Plank
“By focusing on the technical aspects, Natalia encourages precision, stability and strength, contributing to a well-rounded experience. Natalia emphasizes proper technique is essential for a safe and effective yoga practice. She provides a supportive and adaptable learning environment, fostering growth and progress for her students.”
— MARGRIET, K., NETHERLANDS“Within just a few weeks of practicing under your guidance, I achieved postures that I had previously believed were beyond my capabilities, despite having practiced for years. Each teacher has a distinctive approach and teaching style and yours predominantly emphasized proper posture and alignment. Your approach to yoga prioritizes quality over quantity and is characterized by a systematic, step-by-step process for each posture. Your sessions emphasize the “how to” aspects of getting into a particular posture, providing a detailed breakdown I had not encountered in my yoga classes. By breaking down each posture into smaller, more manageable steps, this approach enabled me to work towards achieving the peak posture with greater precision and ease.”
— LARA ZAWAEDI, LEBANON“You have a very special way of explaining asanas, breaking them down, showing what matters – which is not doing the perfect handstand or the most incredible arm balances, but it is more about what the asana is doing for your body. Your methodology is unique. It makes me understand certain things better and remember them when doing other classes.”
—JULIA W., GERMANY“What attracts me to your classes is your vibrant energy, attention to your students and focus on technique. I love your theme-focused classes because you really teach it in phases and help us master the technique while understanding how our bodies react to it.”
— TAMARA G., LEBANONThis highly structured course will be delivered through a user-friendly online platform, accessible at your convenience.
Upon enrolling, you'll receive personalized login credentials that grant you full access to the course content for 12 months. You can learn at your own pace and revisit the material whenever needed.
6-modules of video lessons teach you what to do and show you how to do it. Each lesson includes straightforward action steps so you can quickly put what you learn into practice.
Instructional videos differ in duration, ranging from shorter 5-minute ones to longer 20-minute sessions. Each video is carefully crafted to provide detailed information on a specific topic, ensuring you receive comprehensive support, grasp the core concepts and excel in your Chaturanga Dandasana practice.
The comprehensive program is designed to help you master the Chaturanga Dandasana pose. You'll gain a deep understanding of the pose, its alignment, modifications, and variations through structured lessons and instructional videos.
The course is suitable for all levels, including beginners. Whether you're new to yoga or have some experience, you'll find valuable insights and guidance to enhance your yoga practice. The course is designed to provide a solid foundation for beginners while often offering much-needed refinements for more advanced practitioners.
The duration of the course may vary depending on your pace and commitment. However, on average, students can complete the course within a few weeks. You can progress at your speed and revisit the material whenever you need to.
Upon enrollment, you will have access to the course for 12 months. This timeframe allows you to learn quickly and revisit the content as needed to ensure a comprehensive understanding.
In this course, you'll learn the proper alignment and engagement techniques for Chaturanga Dandasana. The main topics covered include shoulder stability, core strength, arm positioning, transitions, modifications for different abilities, and variations to deepen your practice. Additionally, you'll receive valuable insights on injury prevention and building a solid foundation for other yoga poses.
Whether you're stepping into yoga for the first time or already an experienced practitioner, this course has something to offer. It's designed to provide you with the knowledge and skills necessary for growth and progress in your practice, regardless of your current experience level. It provides comprehensive guidance to help you understand and practice this pose effectively.
To participate in the course, you'll need a yoga mat, comfortable clothing suitable for movement, and a quiet space to practice. Additionally, having props such as blocks or straps can be helpful but are not mandatory.
Leave your comments and questions in the dedicated comment section below each lecture, and I will personally respond to address any queries you may have. Additionally, if you prefer, you can also reach out via email to [email protected] for further support.
It's important to note that the program will not automatically manifest on its own. It requires your active participation and implementation of the teachings.