How to Do a Flow of Motion, Good exercise for yoga

IF YOU’VE EVER TAKEN a flow class, you’ve heard the teacher call out “Chaturanga,
Upward-Facing Dog, Downward-Facing Dog”—over and over again. Known as a vinyasa, this sequence is often inserted between poses, making them the most repeated
poses in a flow-based class. When done correctly, they build suppleness, strength, and endurance.
They also require the spine to extend, as you arch into Upward Dog,
and then lengthen, as you move into Downward Dog—ultimately
bringing it into a neutral position. These poses cleanse the palate
of the body so it’s ready for the next pose.
Chaturanga Dandasana (Four-Limbed Staff Pose) and Urdhva
Mukha Svanasana (Upward Dog) are demanding for any practitioner, and repeatedly slogging through them can feel like an uphill

battle. Ever feel your neck tense and your shoulders hunch as
you take a nose-dive into Chaturanga, ultimately collapsing into
a heap on the floor? Or press into Upward Dog and feel a sudden
twinge in your lower back, causing you to rush back to Down
Dog to find some ease? Racing through these poses can lead to
injury—typically in the shoulder joints and lower back. But you
can avoid these common problems if you learn proper alignment
and build strength to sustain it through the entire flow.
Learning these poses in detail can be challenging, particularly
in a flow class where the rhythm often takes precedence over the
subtle nuances of postures. So, as you watch fellow students move

through Chaturanga and into Upward
Dog, you might feel some pressure to
fake the poses and keep up with the
class, rather than stand out as the solitary neophyte. But I urge you to resist
this temptation.
Instead, I beg you (as I do my own students) to learn them slowly and to modify
them. Rather than fake their motions and
bypass their difficult aspects, develop
these postures with finesse and mindfulness. It’s true that if you allow yourself to be new—and a little lost—rather
than bluffing the motions, your learning curve will be steeper.
But you’ll build strength as you learn this modified
version of Chaturanga and spend time hovering just above the floor, allowing
your arms to quiver. And as you extend your stay in Upward Dog, you’ll create
the opening in your chest and upper back necessary to master more complex
backbends. Give yourself time to pause, rewind, and replay the poses, and one
day, without gritting your teeth or hold-ing your breath, you too will lower with
control into Chaturanga and float effortlessly into Upward Dog.

CHART YOUR CHATURANGACome onto all fours with your palms directly underneath your shoulders, and
your knees several inches behind your hips. Rest your shins and the tops of your feet on your mat. Spread your fingers wide and press the base of each one into the floor in order to evenly distribute the
weight of your upper body. Next, bring your awareness to your
belly and pelvis. Tuck your tailbone slightly and gently firm your lower belly (just below your navel). These two actions are vital in both Chaturanga and Upward Dog
because they elongate and support your lower back.
Now, slide your shoulders away from your ears and squeeze the bottom tips of
your shoulder blades together. Feel how
this awakens your upper back as it broadens your chest. Gaze forward as you relax

your jaw, soften your brow, and smooth out the texture of your breath.
With your knees on the floor, move your chest forward and down as you slowly
bend your elbows and squeeze your upper arms into the sides of your body. Moving
your chest forward—as opposed to only down—will keep your elbows aligned
over your wrists and maintain the supportive architecture of your shoulders and
arms. As you descend, keep your hips in line with your shoulders and chest.
Continue to move your chest forward and down until your upper arms are parallel to the floor—but not any lower (your elbows should form about a
90-degree angle). Remain here for two full breaths, staying with the intensity of
Chaturanga instead of rushing through it. Breathe evenly and soften your facial
muscles while you navigate the difficulty of this moment. If it’s too hard, back off
and maintain your body’s integrity rather than overworking the pose, which leads
to collapse or strain. If you’re unable to keep your upper arms parallel to the floor,
back out of the pose by lifting higher up instead of crashing to the floor.
After a couple of breaths in modified Chaturanga, lower all the way to the floor.
Then press back into Balasana (Child’s Pose) for a moment of rest.