How to Modify Chaturanga (3 Ways!)

In my last post, I showed you how to fix some common mistakes that I see people making while attempting the chaturanga. Today I am going to show you three ways to modify.

Modification #1: Use a Strap

Put the strap right above the elbows. Make sure the strap is as wide as your shoulders. Get into a plank and then shift into chaturanga. The strap forces your elbows to stay in close, magically catches you at the bottom and puts you into perfect position.

Modification #2: Use Blocks

Set the blocks up so that one will be under your chest and one under your hips. You’ll have to adjust the distance for your body. Place the hands by the first block and lower until you touch the blocks. Always lead with the chest!

Modification #3: On one knee or on both knees

Get into a plank and drop down to one knee or both of your knees. Uncurl the toes. Lead with the chest as you lower down halfway.

Watch the video below and try these modifications until you gain the upper body strength required to chaturanga from the toes.

How to Chaturanga (the Right Way!)

As a yoga teacher, it pains me to watch my students STRUUUUUGLE through certain poses. One of the biggest struggles for you guys is the dreaded chaturanga. But it’s okay…i gotchu boo! Today I’m going to help you fix your Chaturanga. Doing this pose with proper form can help to increase your upper body strength, improve core strength, and get you one step closer to having Michelle Obama arms!

But first, let’s talk about two common mistake that I see as you’re struggling through Chaturanga.

Common Mistakes #1: The Belly Flopper

Belly Floppers attempt chaturanga and end up flopping on their bellies. You most likely flop because your elbows are out wide, your upper back is rounded and you might lack the upper body strength to control your body on the way down.

Common Mistake #2: The Transitioner

The transitioner doesn’t actually pause in Chaturange. You just sliiiiiiide right through and go straight to upward facing dog. Chaturanga is a pose not a transition.

Watch the video below to see what I mean!

How to Actually Chaturanga

  1. Start in plank pose. Your body should be in one straight line from the crown of your head to the heels. Remember to keep your booty down in plank!

  2. Shift forward. Lead with the chest as you lower yourself down. THIS IS THE GAME CHANGER!

  3. Keep the elbows in close! The biceps should graze the side of the body as you lower down. Lower down halfway and pause. You should be hovering above the ground. This is chaturanga!

How to Start Practicing Yoga at Home

Should I practice yoga at home?

YES! YES! YES—DUH!!

3 Reasons why you need to practice yoga on your own at home:

  1. You don’t have to worry about the stress of getting to class on time—who wants to be rushing around trying to get to yoga class? That defeats the whole purpose of yoga. When you practice at home it’s on your own time.

  2. You can practice at your own pace—I’m known for teaching high energy, faster paced classes. But at home, you can hit pause, rewind, fast forward, and replay as many times as you want. You don’t have to feel embarrassed if you can’t keep up.

  3. You’re at home!!—you can wake up and do yoga in your pajamas with crazy hair and unbrushed teeth if that’s how you roll. You’re at home so it doesn’t matter!

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How to Start an At Home Yoga Practice

  1. Set up your space—you’ll need a yoga mat and possibly blocks and a yoga strap. Otherwise you don’t need much else unless you really want to get fancy. Then you can add some aromatherapy, plants, pictures, and pillows. Create a pretty space in your home that is dedicated to yoga. I created a free guide to help you set up your space. (see below)

  2. Schedule it—set a reminder on your phone or put it on your calendar just like you would any other appointment and commit to it.

  3. Practice—You have the space, you have the time, now just do it! You can do one of my YouTube videos or try an amazing program for free for 14 days. It’s called 3 Week Yoga Retreat. I recommend it to all my beginner yogi clients. (See below)

Nothing can replace an in-person, studio yoga class experience. But sometimes whether it’s because of time, finances, or other personal reasons we need to practice yoga at home. And having an at home yoga practice is one of the BEST investments you can make in yourself. You NEED this in your life!

Bad Bitches Guide to Meditation

You a bad bitch and your friends bad too…so why ya’ll not meditating???

Did you know we are one of the most stressed out generations ever? Longer working days, on our phones 24/7, and the constant strive for perfection. That’s enough to make anybody stressed and in need of a meditation session.

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But meditation seems stressful in and of itself? You mean you want me to sit still and be quiet? No worries boo. I gotchu! Here’s some tips to get you started.

  1. Get comfortable—the last thing you want to do is be mid meditation and need to adjust. So start lying down or sitting down with the feet firmly planted on the floor.

  2. Clean up—a cluttered space is a cluttered mind. Try to dedicate one small, clean, decluttered space to your meditation practice.

  3. Crawl before you walk—start with 2-3 minutes and then gradually increase to 5 minutes, then 7, then 10. It doesn’t matter how long you sit, as long as you start somewhere.

  4. It’s all about the breath—Focus on the breath. The key to getting your mind to quiet down a little is to focus on the breath. Count your inhales (a slow count of 4 or 5). Then count your exhales (an even slower count of 6 or 7). And as your mind starts to wander, go back to focusing on the breath.

  5. Take a class—there are apps and classes for that! At the end of Slow Flow Thursdays we do a guided meditation. If you’re still skipping Thursday classes, you’re seriously missing out. But if you can’t make it to class there are tons on online guided meditations. Like the one I created for you below. Enjoy and always know that the baddest bitch in me honors the baddest bitch in you! Namaste.

Mood Boosting Yoga

Sometimes I’m just in a bad mood. Periodt. Whether it’s because something happened that bothered me or I’m hormonal and tired, there are days that I just want to crash on the couch and curl up. And it’s those days and times that you are most likely to look for a quick fix to boost your mood—and usually our “quick fixes” aren’t the healthiest. But I got you boo! Because yoga is the ultimate quick fix for a bad mood. I’ve got four moves that will take you less than 5 minutes and immediately help you get your mind right!

My Favorite Yoga Toy

I have several yoga props that I love—blocks, straps, bolsters, pillows, and blankets. But my #1 favorite yoga toy is my yoga wheel. It’s my go to toy for when I want to open my shoulders, chest, and back. It’s also perfect before attempting back bends. Watch below to see how I use my yoga wheel.