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Chaturanga dandasana. The infamous foundational pose that has so many benefits, yet when done improperly can cause pathologies in the musculoskeletal system. But don’t be afraid to attempt the pose! Here are some tips to maintain good form and prevent pain: 1. Begin in plank pose (picture 1) with knees up (or down for a modified version). In plank, your wrists should be directly under shoulders, your core, gluts and quads engaged, and neck in a neutral alignment. 2. Shift your weight forward slightly and push the ground away with both hands prior to lowering. 3. As you lower into CHATURANGA DANDASANA, continue to maintain a neutral spine with core engagement, push the ground away, and keep your elbows by your side until your upper arm bones (humerus) are parallel to the ground. (Picture 2) 4. You did it! From here, a typical progression is moving into upward dog - Urdhva Mukha Svanasana - to downward dog - Adho Mukha Svanasana.

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