DIY Strength & Power Workout to Improve Your Chaturanga Dandasana

Maybe you have heard that chaturanga dandasana translates to four-limbed staff pose and is essentially a plank variation. Perhaps you have heard this pose referred to a tricep-pushup.  That's not necessarily wrong.

But you will hasten your progress, and build more durable joints that don't result in injury and pain when you start incorporating conditioning to your yoga practice.  

In my experience as a yoga teacher, and in my own personal practice, vigorous daily vinyasa yoga without also paying attention to other ways to strengthen joints results in overuse, inflammation, and pain.

A lot of people want to do what they 'like', and want to know 'which is better for ....'.  

My answers often, at first, may feel frustrating if you don't haven't developed a good cross-training routine.  

Do what you like - often, but also do what you NEED - regularly. Discipline is as fun as our attitude allows it to be. Motion towards action is a lot better than letting our mood dictate action.

No exercise is necessary 'better for' anything when its the only thing you're doing. Athletes cross-train for a reason. This is why you need to train-for-your-game.  If you are a distance runner, you spend a lot of time running. But you don't only run distances. If you want to be better at vinyasa yoga, handstands, planks, and arm balances - then you need to both practice for them AND condition your body to stay flexible and durable. Often the conditioning and cross-training don't look like your favorite classes. 

So here are some conditioning exercises you can rotate into your week to improve your skills in planks, and arm balances - keeping your shoulders strong and healthy.

WARM-UP

• Table Top & 8 Cat/Cow 
• Downward Dog - 30 Seconds
• 10 Reverse Lunges
• Yogi Squat Hold - 30 Seconds
• Repeat 2x

CONDITIONING

• Round 1 Take the Strength Variation
• Round2 Take the Power Up Variation

 

1. Strength: Forearm or Hardstyle Plank
2. Power Up:  Loaded Beast

• 45 Seconds On - 30 Seconds Off
• 4-6 Rounds

 

1. Weighted or Banded Squat
2. Power Up: Off-Set Squat to Press

• 8-10 Reps (5-6 R & L when performing off-set squats)
• 4 Sets
• 30-60 Seconds between sets, 1 minute rest between rounds

   

1. Bent Over Narrow Row
2. Power Up: Narrow Row - Deadlift Combo

• 8-10 Reps (4-6 with heavier weights)
• 4 Sets
• 30-60Seconds between sets, 1 minute rest between rounds

 

1. Bridged Chest Press
2. Power Up: Bridge Chest Press to UpDown Plank Superset

• 8-10 Reps (8 Reps each for super-set)
• 4 sets
• 30-60 seconds between sets, 1 minute rest between rounds

COOL DOWN & MOBILITY

• Reverse Table Top / Chest Stretch
• Standing or Seated Side Bends
• Seated Toe Touch or Standing Forward Fold
• Wall Supported Quad Stretch or Dancer
  
  

Let me know if you loved this workout! If so, I'll film it so we can do it together and continue to build our strength.