Chatting Chaturanga: A Tutorial

Tracey Noseworthy
Instructor Tracey Noseworthy
Average: 4.8 (41 votes)
If you're having issues with the player:

This yoga class/tutorial takes a brief yet potent look at moving through chaturanga, and floating through upward and downward dog. Chaturanga is a challenging pose to get right and an easy to pose to get a shoulder injury. The focus is on core stability, shoulder placement and the very powerful connection to moving with breath.

Equipment: None
Style: Vinyasa Yoga


Kiwifruit 7 months ago

I have very stiff shoulders and they seem very weak. Otherwise I am healthy and injury free. My questions are, is it normal to feel so much shoulder fatigue that I can’t follow the class without resting in downward dog or on my knees from time to time? There is no sharp pain, just the feeling of discomfort and aching. Also when I drift forward from downward dog to plank, my shoulders extend beyond my wrists and I have to walk my hands forward, is that normal for some people? Or should my downward dog be longer if that makes sense? In general I feel a lot of discomfort in my shoulders but I wouldn’t say pain necessarily, will that go away as I get stronger? If anyone has any advice for me that would be very helpful, thank you!

NatalieNZ 1 year ago

Thank you for this short, sweet and clear tutorial! I feel more aware, enlightened, about this pose and the transition and position of the feet, arms, back. Namaste from Switzerland.

M.Doman 1 year ago

Thank you Tracey, really helped to push my boundaries and feel this essential pose as it is meant to be.

Irishlove 1 year ago

I loved this tutorial. It served as a very powerful refresher for me, which I feel is really important. The preparation, alignment, and release is amazing. Thank you so much. thing, I cannot get my knees to stack under my shoulders.... honestly, I'm just being funny, Tracy said that in the beginning and it made me smile remembering how many times I've done things like that as a teacher. This tutorial class is brilliant. Namaste from Ireland.

paquetiko 1 year ago

i have been working on correctly doing chaturanga for ages and this helped me so much! i feel like i am much closer and now understand the transition so much better!!

Marina S 1 year ago

Such a sweet tutorial. Thank you for this, it really helps me focus on my alignment during the transitions between upward and downward facing dog. i have been working diligently on "flipping over" my toes and I'm getting there! So this was so timely for me. And much appreciated! Will keep this in my rotation for sure.

TaimiC 1 year ago

Tracy provides space for me to really examine how my wrists, shoulders and core work together for plank and chattaranga. Not a one time tutorial! I'll be using it several times to build muscle memory and increase strength. And it's a nice way to start the day on top of all that. Thank you, Tracy!

Kitkatkatey 1 year ago

Very encouraging class. I'm not there with chataranga yet but I have something to aim for now.

Thank you