Are you looking to improve your strength and alignment in your yoga practice?

Look no further than Chaturanga Dandasana, also known as Four Limbed Staff pose. This pose is essential for building upper body strength and engaging the core muscles.

Before moving into Chaturanga, it’s important to warm up with a few rounds of Sun Salutation, using Downward Dog as a resting pose. Once you’re ready, lie on your belly and find the proper form: the corner of your shoulder points up and forward, not down, and your chest and pecs should be engaged. Use your muscles to lift your body off the floor, keeping your ribs and belly off the ground, and press through your heels while tightening your thighs. Your toes should be curled under and you should bounce back and forth from your ab muscles. Once you’ve found the proper form, try holding Chaturanga off the ground for five breaths. Then, move from Plank to high Plank to Chaturanga, all the way down to the floor, working eccentrically. Repeat this sequence three times, making sure to go forward instead of down.

Ready to channel your inner warrior? Warrior poses represent power and ferocity, reminding us that we always have the opportunity to step forward and do our best to make things right. But remember, strength is not about forcing yourself into a posture – it’s about alignment. Start with Warrior 1, Virabhadrasana I, followed by Warrior 2, Virabhadrasana II, Reverse Warrior, Viparita Virabhadrasana, and Side Angle pose, Utthita Parsvakonasana. Do each pose for 3-5 breaths for the first round, then do three more rounds of one breath in each pose.

To finish your practice, try the Sphinx pose, Salamba Bhujangasana, Child pose, Balasana with side bend, Two knees spinal twist, Supta Matsyendrasana, and a supported backbend with blocks. And don’t forget to add a mantra to your practice for an extra spiritual boost. Try Jai Ma from Planet Yoga, a lovely and simple phrase that expresses gratitude to the creative forces in the universe, particularly the divine feminine.

Remember, spirituality isn’t just about the big things, like chanting or meditation. It’s about incorporating spiritual practices into every aspect of your life. By loving everyone and rising above the differences of the lower nature, we can bring harmony to our world and experience true spiritual growth. So, channel your inner warrior, focus on alignment, and let the strength and harmony flow.