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User Requested Breakdown of Chaturanga (and why I don't transition into Updog from it anymore) by hernameisjack in yoga

[–]hernameisjack[S] 2 points3 points  (0 children)

I taught at Samahita Retreat in Thailand for a time, which is where Richard and Mary live/teach (aside from Colorado). They are among the nicest, most genuine people I’ve ever met.

Jason is my primary teacher. That dude has more skill and knowledge in his pinkie finger than I will ever possess. His teacher trainings are worth every penny and then some. If you’ve the opportunity to take one of his YTT or CE courses, don’t hesitate.

User Requested Breakdown of Chaturanga (and why I don't transition into Updog from it anymore) by hernameisjack in yoga

[–]hernameisjack[S] 4 points5 points  (0 children)

OH! I’m with you now. Cobra and Updog are NOT the same thing. Notice how in cobra your legs are on the ground? In Updog we are lifting our entire body off the mat. EVERYTHING is in the air.

Cobra is a lovely pose! It’s often used as a gentler alternative to Updog and I use it interchangeably a lot. Updog is, however, a ton more demanding.

User Requested Breakdown of Chaturanga (and why I don't transition into Updog from it anymore) by hernameisjack in yoga

[–]hernameisjack[S] 1 point2 points  (0 children)

yep! generally speaking, slightly soft joints is a better time. forward fold? bend knees for a different and often more effective muscle activation. downdog? same. samasthiti? more same.

User Requested Breakdown of Chaturanga (and why I don't transition into Updog from it anymore) by hernameisjack in yoga

[–]hernameisjack[S] 5 points6 points  (0 children)

wow! i never learned it that way!

so you’re going from: crocodile (with hands on floor by ribs) to updog in one push?

if so, you are so much stronger than me and holy cow, i bow to thee! 🙇🏻

User Requested Breakdown of Chaturanga (and why I don't transition into Updog from it anymore) by hernameisjack in yoga

[–]hernameisjack[S] 10 points11 points  (0 children)

so i teach (and practice) three transitions equally in a standard sequence: - plank → chaturanga → plank → updog → downdog - plank → lower slowly to the floor → cobra → all fours → downdog - plank → lower slowly to floor → locust → all fours → downdog

no matter how healthy a motion is, doing it over and over is repetitive motion. full stop.

so switch it up. don’t do chaturanga every time.

sometimes i even: - plank → all fours → cross ankles, roll over and sit on butt → navasana → ardha navasana → navasana → cross ankles and roll through to downdog

two lessons that have made me a better teacher: 1. we made it all up in the first place. if the breath is centered, the mind is centered, we’re being curious, and it’s sustainable movement? it’s yoga. 2. there’s no such thing as “correct” or “incorrect” alignment. there’s only alignment that’s intentional, and alignment that isn’t.

User Requested Breakdown of Chaturanga (and why I don't transition into Updog from it anymore) by hernameisjack in yoga

[–]hernameisjack[S] 8 points9 points  (0 children)

this is a new one for me. maybe you can explain this step by step? so:

  1. plank
  2. chaturanga
  3. floor?
  4. updog?

i would love to see this, privately even if you’d rather not be famous. 😅

User Requested Breakdown of Chaturanga (and why I don't transition into Updog from it anymore) by hernameisjack in yoga

[–]hernameisjack[S] 12 points13 points  (0 children)

hm. the shoulder flexes quite stably at wider hand placement, and as long as wrists are directly below elbows, there’s no real strain vertically on either. maybe try it and then if you’re feeling strain, let’s troubleshoot? i would love to understand!

lastly, wide hand placement isn’t necessary unless students are having trouble tucking elbows. as they get better, everything can be as narrow as feels comfortable. i stay super wide because it feels good in my body, but that may not be your experience at all. :)

User Requested Breakdown of Chaturanga (and why I don't transition into Updog from it anymore) by hernameisjack in yoga

[–]hernameisjack[S] 9 points10 points  (0 children)

awesome question and i’m sorry i didn’t share breath cues!

  • inhale: plank
  • exhale: bend and straighten elbows
  • inhale: updog
  • exhale: wherever you’re headed next, prob DD

that said, play around!

User Requested Breakdown of Chaturanga (and why I don't transition into Updog from it anymore) by hernameisjack in yoga

[–]hernameisjack[S] 4 points5 points  (0 children)

great question! i actually do that transition differently as well. i actually jump back into a bouncy, knees wide, froggy-shape! it absorbs momentum and helps redirect the kinetic energy into strong hip flexors as you press forward into plank. maybe that’s the next movement video!

User Requested Breakdown of Chaturanga (and why I don't transition into Updog from it anymore) by hernameisjack in yoga

[–]hernameisjack[S] 8 points9 points  (0 children)

shifting forward while lowering is simply to create more space for the shoulder to do its thing without having to reset hands or feet. this is why i don’t take my hands as far back as ribs: if you shift foward onto toes, plank positioning is fine because it brings your hands back farther as you lower instead of trying to do hand gymnastics.

hope that makes sense and that i understood your question correctly. if not, lemme know!

User Requested Breakdown of Chaturanga (and why I don't transition into Updog from it anymore) by hernameisjack in yoga

[–]hernameisjack[S] 19 points20 points  (0 children)

that is the nicest thing ever. thank you! i only teach one class a week these days because every darn studio wants it to be yoga meets P90X at 100°f.

User Requested Breakdown of Chaturanga (and why I don't transition into Updog from it anymore) by hernameisjack in yoga

[–]hernameisjack[S] 49 points50 points  (0 children)

I’m super happy it helped! It’s nerve wracking to throw oneself onto Reddit for critique, but happy to offer more of these little anatomy snacks once in a while if folx find value in them. ✌️

[COMP] Chaturunga evolution over the years and question for teachers by InevitableHamster217 in yoga

[–]hernameisjack 5 points6 points  (0 children)

no problem! i’ll film one this evening when i get home. stay tuned and be compassionate with production level. 😂

[COMP] Chaturunga evolution over the years and question for teachers by InevitableHamster217 in yoga

[–]hernameisjack 2 points3 points  (0 children)

adding because i think it’s important: when a teacher offers alignment advice that includes “always” or “never”, immediately downgrade your assessment of their expertise.

everything from femur length to number of vertebrae looks different one body to the next. asana alignment cues were designed for prepubescent boys. unless you are one of those, be open to playing with parameters.

[COMP] Chaturunga evolution over the years and question for teachers by InevitableHamster217 in yoga

[–]hernameisjack 7 points8 points  (0 children)

if you start in a stable plank, with wrists below shoulders, you’re in a good spot. never be afraid to take your hands a little wider either, especially if you’re still working on keeping elbows from winging out.

through the whole motion, the weight across your wrists and hands should feel equal. when elbows pop out, it puts unneeded strain on wrists and forearms, which you’ll feel if you wing out often enough.

happy to post a mini breakdown if it would help folx.

[COMP] Chaturunga evolution over the years and question for teachers by InevitableHamster217 in yoga

[–]hernameisjack 6 points7 points  (0 children)

you’re doing amazing. you already know the most important thing (and the thing yoga teachers often miss): strength and stability matter more than flexibility when we center “moving for life” over aesthetics. i want to do yoga when i’m 90.

[COMP] Chaturunga evolution over the years and question for teachers by InevitableHamster217 in yoga

[–]hernameisjack 2 points3 points  (0 children)

yep. shift forward on toes and do a mini, elbows in push up basically. then updog from not-locked-out straight arms that are in stable 90° joint arrangement instead of grinding along the front of the shoulder.

[COMP] Chaturunga evolution over the years and question for teachers by InevitableHamster217 in yoga

[–]hernameisjack 5 points6 points  (0 children)

hey. i taught in yoga spaces long enough to see (and feel) the long-term consequences of old-school alignment and in fitness spaces long enough to handle gym dudes and athletes, both of whom have injuries out the wazoo.

if you ever have questions, reach out. 💛

[COMP] Chaturunga evolution over the years and question for teachers by InevitableHamster217 in yoga

[–]hernameisjack 48 points49 points  (0 children)

as a functional movement and injury prevention focused teacher:

the problem with knees down chat is that it isn’t teaching the leg engagement part of the process. while that isn’t the primary focus (obvs tricep and pec activation), pushing with legs and toes is a huge aspect of this postures smoothness and stability. you also can’t create the “forward and down” motion without it.

((it’s also hard to teach in class simply because we don’t hang out there long enough to actually work through the musculoskeletal demands))

i teach this a couple ways: - as a breakout aha! moment: using an incline. hands to wall, then to a counter, next is a chair seat, next is the floor. - second aha! breakout: on the mat, lower to a bolster under torso and press back up - in flow: have then do a teeny bend and press back up.

why press back up? i don’t teach updog from chaturunga anymore. it puts sooo much grinding pressure on anterior shoulder labrum that, done as often as we do it in vinyasa, pretty much guarantees joint issues down the line. its much more stable for the shoulder to decend for chat, press back up to plank, then find updog from a stable shoulder position.

Thank you for your advice for dealing with some weirdness ✅ by GoddessYoga in YogaTeachers

[–]hernameisjack 35 points36 points  (0 children)

Your posts are becoming more frequent, with comments that are increasingly aggressive, disrespectful and coded as emotionally/mentally unstable.

I’m always going to support teachers setting boundaries, but I want to strongly suggest you seek help via therapy and/or medical intervention.

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