Yoga with Mike

When: Wednesdays
Where: St.Ursula Academy 4025 Indian Road in the Dance Studio.
Time: from 5:45pm-7pm.
Bring comfortable clothes.There are facilities to change in.
$12.00 a class
$8.00 a class for all those affiliated with St.Ursula- alumni, students, faculty and administration.
Of course it is always Donation Based. Pay what you can afford.
Looking forward to the possibility of doing yoga with you.
Namaste’
Respectfully,
Mike Zerner

Four-Limbed Staff Pose
Chaturanga Dandasana
chaturanga chaturanga

(chaht-tour-ANG-ah don-DAHS-anna)
chaturanga = four limbs (chatur = four
anga = limb)
danda = staff (refers to the spine, the central “staff” or support of the body)

Step by Step

Perform Adho Mukha Svanasana, then Plank Pose. Firm your shoulder blades against your back ribs and press your tailbone toward your pubis.

With an exhalation slowly lower your torso and legs to a few inches above and parallel to the floor. There’s a tendency in this pose for the lower back to sway toward the floor and the tailbone to poke up toward the ceiling. Throughout your stay in this position, keep the tailbone firmly in place and the legs very active and turned slightly inward. Draw the pubis toward the navel.

Keep the space between the shoulder blades broad. Don’t let the elbows splay out to the sides; hold them in by the sides of the torso and push them back toward the heels. Press the bases of the index fingers firmly to the floor. Lift the top of the sternum and your head to look forward.

Chaturanga Dandasana is one of the positions in the Sun Salutation sequence. You can also practice this pose individually for anywhere from 10 to 30 seconds. Release with an exhalation. Either lay yourself lightly down onto the floor or push strongly back to Adho Mukha Svanasana, lifting through the top thighs and the tailbone.