Explore Hip RotationSURYA YANTRASANAEXPLORE HIP ROTATION Hip rotation isn’t just an anatomical concept—it’s an open invitation to become more intimate with our body’s story. In yoga, we often live in lateral (external) rotation, especially in hip-opening postures....
Redefine Chaturanga
Redefine Chaturanga
ALIGNMENT
REDEFINE CHATURANGA
To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the shoulders. But is that the only way? Not necessarily. If we’re open to exploring new pathways, we may discover a version of Chaturanga that supports greater mobility, less strain, and more potential. In today’s blog, we look at how widening the hand placement—when done with precision—can enhance movement at the scapulocostal joint and reduce stress on the more vulnerable glenohumeral joint (the shoulder joint as most of us know it). It’s not about what’s “right or wrong,” but about becoming curious enough to explore alternatives that serve our structure. When we bring awareness to these nuances, we don’t just perform Chaturanga—we evolve it.
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SHOULDER RISKS
When discussing shoulder health, particularly in postures like Chaturanga, Matt reminds us that risk doesn’t mean avoidance—it means awareness. The glenohumeral joint, the most mobile joint in the body, is highly vulnerable in both high-impact sports and repetitive yoga transitions. In sports, we often hear of dislocations from falling with an outstretched arm. In yoga, we put a significant load on this joint in poses like Chaturanga, Wild Thing, and Full Wheel. That’s not a reason to fear these postures—but rather an opportunity to get smarter about how we move. By strengthening the rotator cuff muscles and increasing body awareness, we make the joint more responsive and supported, even under pressure. This is the heart of the yoga practice: not bypassing challenges, but meeting it with clarity. When we redefine Chaturanga, we reduce joint stress not by doing less, but by doing it better—with strength, technique, and thoughtful engagement.
WATCH THE VIDEO
REDEFINE CHATURANGA: INCREASE AWARENESS, STRENGTH & TECHNIQUE
NON-DOGMATIC APPROACH
Let’s set aside, just for a moment, the spiritual symbolism and tradition tied to Chaturanga and focus purely on the physical mechanics. When we remove the labels of right and wrong, we open the door to deeper inquiry—what are the joints doing, and how is the body responding? In the full class Matt discusses how, the body doesn’t recognize the name “Chaturanga”—it recognizes movement patterns, muscle activation, and joint load. In its most natural form, Chaturanga is simply a push-up, a movement the body inherently understands. By approaching it from a place of curiosity rather than correction, we become more attuned to what the body actually needs in that moment. This perspective allows us to refine our technique, increase our strength, and reduce unnecessary strain—while still honoring the spirit of the practice. When we release rigidity, we make space for a more intelligent and empowered experience on the mat.
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CHATURANGA VARIATIONS
In the video, Matt peels back the layers to help us redefine Chaturanga, offering accessible variations that reintroduce the body to new, more functional patterns. He begins with two supported options using a bolster and yoga blocks—tools that reduce the demand for strength so we can place greater attention on alignment and shoulder mechanics. As we descend, the shoulder blades move from protraction to retraction, a subtle but essential shift. With wide hands and a gentle outward rotation (thumbs aligning with the outer shoulders), Matt encourages more natural scapular movement and improved external rotation of the arms. The bolster under the belly offers support, allowing us to focus without collapsing. In classic Chromatic approach, Matt also teaches by contrast—first demonstrating the shoulder action incorrectly, then guiding us to correct it. This back-and-forth helps encode the movement into our system. Eventually, these variations build toward a stronger, integrated full Chaturanga—one rooted in conscious movement and intelligent strength.
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RETHINK & REFORM
Chaturanga, when stripped of assumptions and approached with curiosity, becomes more than a transition—it becomes a tool for self-discovery. Whether supported by props or engaged in the full variation, Chaturanga becomes a pose of choice—not just a challenge. Matt’s layered breakdown shows us how to simplify without losing depth, using variations to build proprioception, strength, and alignment. Reform happens not when we perfect the shape, but when we understand the body behind the movement. With thoughtful adjustments and conscious practice, Chaturanga shifts from something we push through to something we move with. The invitation is simple: stay curious, stay engaged, and keep evolving.
Let this mindset guide your practice as you explore “Aligned Vinyasa,” Matt’s upcoming online immersion in May 2025.
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Article by Trish Curling
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