Advance Your Practice: Vinyasa Koundinyasana: Chaturanga Video
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Advance Your Practice: Vinyasa Koundinyasana: Chaturanga

Episode 1
Available worldwide
4.75926

In this video, Andrea Marcum shows us how to chaturanga “right.” Right is relative, but there are some fundamentals that will serve everyone. A vinyasa style class is full of chaturangas, and some of us are in a teeny bit of denial when it comes to what’s up with our yoga push-up. Andrea has seen some pretty floppy-sloppy chaturangas in her time, and it’s not that they’re stylistically painful, but structurally, sagging and collapsing into lower backs, wrists, elbows and shoulders can cause injury. Watch and practice this tutorial to get the most out of your chaturanga.

Contraindications: wrist, elbow, shoulder or low back injuries

Props: 2 blocks

English

Episodes

Chaturanga Video
4.75926
Episode 1 Chaturanga
Chaturanga (May 2015)
Episode 1
, 24 minutes
In this video, Andrea Marcum shows us how to chaturanga “right.” Right is relative, but there are some fundamentals that will serve everyone.
Available worldwide
Up-Dog Video
4.894735
Episode 2 Up-Dog
Up-Dog (June 2015)
Episode 2
, 18 minutes
In this second part of the Vinyasa Koundinyasana series, Andrea explores Upward Facing Dog posture. Up-Dog is a heart-opening opportunity in every vinyasa, allow every urdhva mukha to be an avenue to moksha (liberation). As ...
Available worldwide
Eka Pada Koundinyasana II Video
5
Episode 3 Eka Pada Koundinyasana II
Eka Pada Koundinyasana II (June 2015)
Episode 3
, 41 minutes
The third part of this series is the love-child part of the story... We assemble component parts for our peak pose and circumnavigate our ego and fear, ascending towards eka pada koundinyasana 2. Then it is time to lower our ...
Available worldwide

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monicarainey, posted on December 14, 2015

Thank you Andrea and Omar! I struggle with chaturanga coming back to plank but I know this exercises will help me better my pose and better my vinyasa to not look floppy-sloppy! :)

andreamarcum, posted on December 14, 2015

Omar is a bit superhuman - so for sure put your knees down and be patient and encouraging as you too become superhuman in your own way :). Thank you for practicing with us! xx A

Jeanette8053, posted on June 8, 2015

This is a pose I always battle with..I am tall and have long skinny arms and my back always tends to sag in this pose. You're attention to alignment is wonderful!!!

andreamarcum, posted on June 8, 2015

Thrilled that this was helpful! Thank you for practicing with me! xx A

joapple, posted on June 3, 2015

Great instructor and having done yoga for years, I still found this video a real work out.

andreamarcum, posted on June 3, 2015

I appreciate you chaturanga-ing with me! xx A

Teelove, posted on June 1, 2015

this is an excellent class for proper alignment and form . Thank you Andrea . I love all your classes

andreamarcum, posted on June 2, 2015

So glad you enjoyed chaturanga-ing and I so appreciate this sweet note from you! xx A

Hvaidyanathan, posted on May 31, 2015

Its so true, in the heat of Vinyasas, we sometimes fail to notice all the details that go with it...so, here I was thinking :-) this should be sort of an okay class. Boy was I wrong. Thanks so much. I am no where near Koundinyasana, mainly because of a knee injury, but I could do with a little inspiration that I might one day, be able to do that. Thanks so much again.

andreamarcum, posted on May 31, 2015

Really glad this was a pleasant surprise. Thanks a million for chaturanga-ing with me! xx A

mcclain534, posted on May 31, 2015

Thank you Andrea! Amazing teaching, and you are so encouraging and realistic. This is another video that demonstrates why I find your practices so useful and constructive. Omar is fabulous by the way.

andreamarcum, posted on May 31, 2015

Yes, Omar is fabulous in every way. I so appreciate this feedback and am honored to have you practicing with me! xx A

verona, posted on May 30, 2015

This is very useful, I was always opening my elbows, now it's much better and I resist more, thanks.

andreamarcum, posted on May 30, 2015

Love to hear that this is useful! Thanks so much for chaturanga-ing! xx A

tappin1, posted on May 30, 2015

Thank you Andrea and Omar for this first series ! Fiery indeed .

andreamarcum, posted on May 30, 2015

Glad you enjoyed the fire! xx A

obgyn, posted on May 30, 2015

The Chaturanga tutorial mad me much more mindful of what I was doing and of approaching things with a beginner's mind every time. Thank you Andrea!

andreamarcum, posted on May 30, 2015

Thank you @Obgyn! In my humble opinion, the most important muscle we can become aware of is our beginner's mind! Well done! xx A

Barbaraione, posted on May 30, 2015

Andrea, your delivery is spot on! Thank you for these invaluable tools to build strength and alignment for a clean vinyasa. Wow! Thanks again and again, you make it all so achievable with consistency in practice. YOU are the best ;-) xo

andreamarcum, posted on May 30, 2015

So totally appreciate you practicing with me! Really glad this handed you some tools and look forward to hearing what you think of the next installment! xx A

Jazelyoga, posted on May 29, 2015

It's so nice to get back to the basics. It looked so simple but man all of my muscles were working hard on this short but very efficient practice. You learn and burn. :) As always, you are the best !!!

andreamarcum, posted on May 30, 2015

To me the basics are really the "advanced" and they hold so much wisdom and insight. Such a joy to have you chaturanga-ing with me! xx A

RaDonna, posted on May 29, 2015

What an invaluable experience - a truly careful examination of a posture which is so often hurried through and not given enough attention. Thank you so much Andrea ! Once again … YOU Deliver ! !! Everyone should practice with you !! :-D

andreamarcum, posted on May 29, 2015

Great to hear from you! Really glad this was valuable. It's such a joy to touch base with Gaiam family like you <3 xx A

saraswatikaur, posted on May 29, 2015

What an invaluable experience - a truly careful examination of a posture which is so often hurried through and not given enough attention. Thank you so much Andrea for this inspiration.

andreamarcum, posted on May 29, 2015

So pleased you are onboard the chaturanga journey and finding it inspiring! Thank you for practicing with me! xx A

danibomb, posted on May 28, 2015

Unexpectedly fiery! I feel so much more connected to all of the muscles that go in to plank and chaturanga now. Practicing on my back really made it all much clearer. Loved this, can't wait for the rest of the series. Namaste, Andrea!

andreamarcum, posted on May 29, 2015

Great to have you enjoying this series and thrilled to hear that you are getting a lot out of it already! Thank you for practicing with me! xx A

jkimpton, posted on May 28, 2015

Once again Andrea delivers great instructions on one of the most difficult poses to do correctly. As a physiotherapist, I see so many people with shoulder injuries from performing repeatedly incorrect chaturanga. Thank you, thank you! I have always struggle with this and now feel like I have some concrete steps to work with.

andreamarcum, posted on May 28, 2015

I totally appreciate your feedback - your insight as a physiotherapist who's seen the adverse affects of misalignment means a lot. Thanks a million for practicing with me! xx A

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