Chaturanga and The Power of Modification: Building Strength with Subtle Shifts at Better Buzz Yoga

In the world of yoga, certain poses take time to learn and even more time to learn correctly to prevent injury over time, with repetitive motion - none more so than Chaturanga Dandasana (Four-Limbed Staff Pose), often hailed as a pinnacle of upper body strength and control. But what if we told you that mastering Chaturanga doesn't always mean pushing yourself to the point of potential of injury?

At Better Buzz Yoga, we believe in the transformative power of modification, and that includes redefining what it means to practice Chaturanga (among many other shapes too!)

Chaturanga, a foundational pose in vinyasa flow sequences, is traditionally performed from a high plank position, lowering down into a low plank with the elbows bent at a 90-degree angle. However, for many practitioners, executing Chaturanga from the toes can place excessive strain on the shoulders, wrists, and lower back, leading to potential injury and discomfort.

That's where the beauty of modification comes into play. At Better Buzz Yoga, we encourage our students to listen to their bodies and honor their unique needs. If lowering down into Chaturanga from the toes feels unsustainable or unsafe (or just not for you on any given day), there's no shame in taking the SAME pose from your the knees.

And, here's the real kicker: performing Chaturanga from your knees doesn't diminish its effectiveness. In fact, it can be just as—if not more—beneficial for building strength while protecting vulnerable joints, particularly the shoulders.

By distributing the weight more evenly and reducing the distance traveled, practicing Chaturanga from your knees allows you to focus on engaging your core, stabilizing your shoulders, and building functional strength without compromising safety.

At Better Buzz Yoga, we're all about working smarter, not harder. We believe that using props and tools or modifying poses to support our bodies is a testament to our commitment to long-term health and well-being.

We encourage our students to embrace the concept of "ahimsa," or non-harming, in their practice. This means listening to the signals our bodies send us, respecting our limits, and approaching each pose with mindfulness and compassion. Whether it's using blocks for stability in standing poses or practicing Chaturanga from the knees, the goal is always the same: to cultivate strength, stability, and resilience in a way that honors our bodies and promotes longevity.

So, the next time you find yourself in Chaturanga at Better Buzz Yoga, remember this: there's no one-size-fits-all approach to yoga, and that's perfectly okay. Whether you're lowering down from your toes or your knees, know that you're building strength, cultivating awareness, and nourishing your body from the inside out.