Chaturanga Anatomy Clinic - Yoga 101

Explore the anatomy, biomechanics, and alignment of Chaturanga, and learn how proprioception informs safe practice in this yoga basics course.

Explore shoulder anatomy for Chaturanga, detailing the four joints (glenohumeral, acromioclavicular, sternoclavicular, scapulothoracic) and key muscles, including the rotator cuff, deltoid, lats, and pectorals.

Explore a visual recap of shoulder anatomy, including the humerus in the glenoid fossa, scapula, clavicle, the four joints, and the four rotator cuff muscles, noting common impingement.

Explore shoulder mobility and stability for chaturanga, focusing on scapular protraction and retraction and the glenohumeral joint's movements - abduction, adduction, flexion, extension, and rotations.

Master chaturanga biomechanics and alignment through a block-supported progression, wrist flexion, and elbow hug cues, building strength from knees to full push-up, then flow to upward and downward dog.

Explore proprioception through targeted myofascial release for chaturanga, using a tennis ball and block to release pecs, rotator cuff, and rhomboids, while refining breath to calm the nervous system.

Identify common Chaturanga misalignments that can lead to shoulder and neck injuries, including dumping the shoulders forward, neck hyperextension, and winging of the blades, then learn prevention and rehab cues.

Practice a slow flow yoga class that builds up into chaturanga through mindful scapular protraction and retraction, core engagement, and vinyasa transitions from child pose to downward facing dog.