{"id":279,"date":"2017-04-06T09:34:52","date_gmt":"2017-04-06T08:34:52","guid":{"rendered":"https:\/\/www.bakchichbaba.com\/journal\/?p=279"},"modified":"2026-06-26T12:21:33","modified_gmt":"2026-06-26T10:21:33","slug":"chaturanga-dandasana","status":"publish","type":"post","link":"https:\/\/www.bakchichbaba.com\/journal\/chaturanga-dandasana\/","title":{"rendered":"Chaturanga dandasana"},"content":{"rendered":"

La circularisation des actions en chaturanga dandasana<\/span><\/h3>\n

Chaturanga dandasana veut dire quelque-chose comme \u00ab\u00a0b\u00e2ton \u00e0 4 pieds\u00a0\u00bb\u2026 une traduction bien inoffensive quand on pense \u00e0 la difficult\u00e9 de cette asana.
\nDans notre syllabus d\u2019examen (en Allemagne) il nous faudra tenir la pose officiellement 1 minute\u00a0\u2013 60 longues secondes\u00a0!!!<\/p>\n

Autant dire mission impossible. M\u00eame les gars les plus costauds de notre groupe n\u2019y arrivent pas. Quelques secondes pour moi et il faudra remonter plusieurs fois en attendant que le chrono sonne.<\/p>\n

Donc c\u2019est un peu l\u2019enfant mal aim\u00e9 de notre s\u00e9quence. Pourtant je ne d\u00e9sesp\u00e8re pas puisqu\u2019il y a encore deux ans, je me demandais si un jour je parviendrai \u00e0 rentrer dans la posture depuis le sol. J\u2019y arrive \u00e0 pr\u00e9sent et j\u2019arrive m\u00eame \u00e0 appr\u00e9cier cette asana \u00e0 la fois puissante et \u00e9l\u00e9gante.<\/p>\n

Pas de bon Chaturanga Dandasana sans un bon Tadasana !<\/span><\/h3>\n

Au d\u00e9but il y a TOUJOURS Tadasana.<\/p>\n

Mais cette posture est malheureusement souvent n\u00e9glig\u00e9e. Or sans une bonne compr\u00e9hension de Tadasana, on ne pourra JAMAIS avoir un bon Chaturanga Dandasana.<\/p>\n

Il faut tout d\u2019abord observer l\u2019horizontalit\u00e9 de la pose, le bon placement des mains et enfin l\u2019alignement de la t\u00eate jusqu\u2019aux talons en passant par les \u00e9paules, le bassin et les genoux.<\/p>\n

Donc avant d\u2019esp\u00e9rer rentrer proprement en Chaturanga Dandasana, il faut s\u2019exercer \u00e0 comprendre ces \u00e9l\u00e9ments de base en pratiquant au mur – dessin de droite.
\nEt puis refaire la m\u00eame chose \u00e0 l\u2019horizontale (si je peux me permettre l\u2019expression\u00a0\uf04a ).<\/p>\n

La circularisation des actions<\/span><\/h3>\n

Cet article ne traite pas des diff\u00e9rentes variations qui permettent d\u2019approcher graduellement la pose pour enfin y arriver sans l\u2019aide de mat\u00e9riel.
\nCar comme \u00e0 chaque fois, cet article seul ne suffira pas \u00e0 contenir tout ce qu\u2019il y a \u00e0 dire sur cette asana.<\/p>\n

Aujourd\u2019hui, je voudrais me concentrer sur un aspect particulier qui m\u2019a personnellement beaucoup aid\u00e9e\u00a0\u00e0 comprendre et tenir la posture et pas \u00e0 la seule force de mes bras : la circularisation de certaines actions dans Chaturanga Dandasana.<\/p>\n

C\u2019est une erreur fatale de croire que seule la force des triceps est n\u00e9cessaire pour Chaturanga. A mon avis les triceps ne devraient faire que 50% du boulot.<\/p>\n

Les mouvements circulaires d\u00e9crits ci-dessous et illustr\u00e9s ci-dessus permettent d\u2019obtenir une compacit\u00e9 dans le corps.<\/p>\n

a) Circularisation des aisselles (armpitchests)<\/strong><\/span>
\nce point est ESSENTIEL\u00a0: les omoplates descendent dans le dos et contre les c\u00f4tes post\u00e9rieures, la poitrine s\u2019ouvre vers l\u2019avant.
\nEn cours, je vois souvent des \u00e9paules qui pointent vers le bas (et une bosse dans le dos, en principe \u00e7a va avec) pour compenser le manque de force dans le tronc et les bras. Attention ce mauvais placement provoque une bursite \u00e0 la longue\u00a0(inflammation de la bourse subacromiale). A \u00e9viter \u00e0 tout prix : \u00e7a se soigne tr\u00e8s difficilement.<\/p>\n

b) Circularisation du bassin<\/strong><\/span>
\nc) Circularisation des jambes<\/strong><\/span>
\nd) Rotation des jambes<\/strong><\/span>
\nCes trois points vont ensemble, ils concernent l\u2019action dans les jambes. Ce sont les m\u00eames points que dans Tadasana.
\nL\u2019action du bassin est bien connue, on descend le coccyx, tandis que l\u2019os pubis monte.
\nL\u2019arri\u00e8re des jambes est allong\u00e9 vers les talons tandis qu\u2019on remontera tout l\u2019avant de la jambe vers le bassin.
\nEnfin, on effectue une rotation des jambes sur leur propre axe, vers l\u2019ext\u00e9rieur.<\/p>\n

Ces trois actions combin\u00e9es rendent les jambes compactes et fortes et font qu\u2019elles contribuent \u00e0 se soulever.<\/p>\n

e) Hand twisting<\/strong><\/span>
\nEnfin, une perle pour la fin.
\nLa simple action de tourner l\u2019ensemble de la main vers l\u2019ext\u00e9rieur, permet d\u2019activer d\u2019avantage les \u00e9paules, elles descendent loin des oreilles et surtout, les coudes se retrouvent bien plaqu\u00e9s aux c\u00f4tes permettant d\u2019\u00eatre encore plus compact au niveau du tronc.<\/p>\n

En conclusion, ces mouvements circulaires se retrouvent dans beaucoup de postures mais comme Chaturanga Dandasana requiert \u00e9norm\u00e9ment de force, mettre en place ces actions pour obtenir une certaine compacit\u00e9, en particulier au niveau des jambes, vous aidera \u00e0 tenir la pose et pas seulement gr\u00e2ce \u00e0 vos triceps.<\/p>\n

Vous pouvez retrouver Fanny \u00e9galement sur son propre blog Iyengar yoga notes<\/b> \u2013 http:\/\/www.iyengaryoganotes.com<\/a><\/span><\/i><\/p>\n\n\n

\n\n \n \"Short\n

Mat\u00e9riel de Pranayama<\/p>\n <\/a>\n\n \n \"T-shirt\n

T-shirt de yoga Marichyasana<\/p>\n <\/a>\n\n \n \"Couverture\n

Couverture de Yoga en coton<\/p>\n <\/a>\n\n \n \"Bolster\n

Bolster de yoga<\/p>\n <\/a>\n\n \n \n

Sac Priya brod\u00e9<\/p>\n <\/a>\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"

La circularisation des actions en chaturanga dandasana Chaturanga dandasana veut dire quelque-chose comme \u00ab\u00a0b\u00e2ton \u00e0 4 pieds\u00a0\u00bb\u2026 une traduction bien inoffensive quand on pense \u00e0 la difficult\u00e9 de cette asana. Dans notre syllabus d\u2019examen (en Allemagne) il nous faudra tenir la pose officiellement 1 minute\u00a0\u2013 60 longues secondes\u00a0!!! Autant dire mission impossible. M\u00eame les gars […]<\/p>\n","protected":false},"author":3,"featured_media":280,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[48,24,25],"class_list":["post-279","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-2","tag-chaturanga-dandasana","tag-posture-de-yoga","tag-yoga-asana"],"yoast_head":"\nChaturanga dandasana - Bakchich baba<\/title>\n<meta name=\"description\" content=\"La circularisation des actions en Chaturanga dandasana. 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