{"id":2385,"date":"2023-02-06T18:45:37","date_gmt":"2023-02-06T17:45:37","guid":{"rendered":"https:\/\/nunam.ch\/?p=2385"},"modified":"2023-03-03T11:47:59","modified_gmt":"2023-03-03T10:47:59","slug":"yoga-asanas-chaturanga-dandasana","status":"publish","type":"post","link":"https:\/\/nunam.ch\/fr\/2023\/02\/06\/yoga-asanas-chaturanga-dandasana\/","title":{"rendered":"Yoga Asanas : Chaturanga Dandasana"},"content":{"rendered":"<figure class=\"wp-block-embed is-type-video is-provider-vimeo wp-block-embed-vimeo wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Chaturanga Dandasana.mp4\" src=\"https:\/\/player.vimeo.com\/video\/796355076?h=7d8f8ad7da&amp;dnt=1&amp;app_id=122963\" width=\"525\" height=\"295\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_08_04.Still001-1024x576.jpg\" alt=\"\" class=\"wp-image-2402 size-full\" srcset=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_08_04.Still001-1024x576.jpg 1024w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_08_04.Still001-300x169.jpg 300w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_08_04.Still001-768x432.jpg 768w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_08_04.Still001-1536x864.jpg 1536w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_08_04.Still001-18x10.jpg 18w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_08_04.Still001-250x141.jpg 250w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_08_04.Still001-350x197.jpg 350w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_08_04.Still001.jpg 1920w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p>Mettez-vous en position haute de la planche. Tournez l'int\u00e9rieur de vos coudes vers l'avant.<\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_09_12.Still002-1024x576.jpg\" alt=\"\" class=\"wp-image-2403 size-full\" srcset=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_09_12.Still002-1024x576.jpg 1024w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_09_12.Still002-300x169.jpg 300w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_09_12.Still002-768x432.jpg 768w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_09_12.Still002-1536x864.jpg 1536w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_09_12.Still002-18x10.jpg 18w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_09_12.Still002-250x141.jpg 250w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_09_12.Still002-350x197.jpg 350w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_09_12.Still002.jpg 1920w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p>Imaginez que votre coccyx veut toucher vos talons. Cela vous aidera \u00e0 activer votre bas-ventre et \u00e0 prot\u00e9ger le bas de votre dos. <\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_12_01.Still004-1-1024x576.jpg\" alt=\"\" class=\"wp-image-2405 size-full\" srcset=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_12_01.Still004-1-1024x576.jpg 1024w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_12_01.Still004-1-300x169.jpg 300w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_12_01.Still004-1-768x432.jpg 768w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_12_01.Still004-1-1536x864.jpg 1536w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_12_01.Still004-1-18x10.jpg 18w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_12_01.Still004-1-250x141.jpg 250w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_12_01.Still004-1-350x197.jpg 350w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_12_01.Still004-1.jpg 1920w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p>D\u00e9placez votre poids vers l'avant de fa\u00e7on \u00e0 ce que vos \u00e9paules d\u00e9passent vos poignets. <\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_12_21.Still005-2-1024x576.jpg\" alt=\"\" class=\"wp-image-2406 size-full\" srcset=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_12_21.Still005-2-1024x576.jpg 1024w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_12_21.Still005-2-300x169.jpg 300w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_12_21.Still005-2-768x432.jpg 768w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_12_21.Still005-2-1536x864.jpg 1536w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_12_21.Still005-2-18x10.jpg 18w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_12_21.Still005-2-250x141.jpg 250w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_12_21.Still005-2-350x197.jpg 350w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_12_21.Still005-2.jpg 1920w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p>Regardez vers le bas et gardez votre nuque longue vers l'avant tout en imaginant que vos pieds se retirent vers l'arri\u00e8re. Cela permet de garder une partie du poids sur vos pieds. <\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_15_01.Still006-1024x576.jpg\" alt=\"\" class=\"wp-image-2398 size-full\" srcset=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_15_01.Still006-1024x576.jpg 1024w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_15_01.Still006-300x169.jpg 300w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_15_01.Still006-768x432.jpg 768w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_15_01.Still006-1536x864.jpg 1536w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_15_01.Still006-18x10.jpg 18w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_15_01.Still006-250x141.jpg 250w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_15_01.Still006-350x197.jpg 350w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_15_01.Still006.jpg 1920w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p>Pliez lentement vos coudes et serrez-les vers votre corps, en faisant glisser vos omoplates le long de votre dos. \u00c9loignez vos \u00e9paules de vos oreilles. <\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_17_20.Still008-1024x576.jpg\" alt=\"\" class=\"wp-image-2399 size-full\" srcset=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_17_20.Still008-1024x576.jpg 1024w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_17_20.Still008-300x169.jpg 300w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_17_20.Still008-768x432.jpg 768w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_17_20.Still008-1536x864.jpg 1536w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_17_20.Still008-18x10.jpg 18w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_17_20.Still008-250x141.jpg 250w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_17_20.Still008-350x197.jpg 350w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_17_20.Still008.jpg 1920w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p>Amenez vos \u00e9paules align\u00e9es avec vos coudes.<\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_23_20.Still009-1024x576.jpg\" alt=\"\" class=\"wp-image-2400 size-full\" srcset=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_23_20.Still009-1024x576.jpg 1024w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_23_20.Still009-300x169.jpg 300w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_23_20.Still009-768x432.jpg 768w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_23_20.Still009-1536x864.jpg 1536w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_23_20.Still009-18x10.jpg 18w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_23_20.Still009-250x141.jpg 250w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_23_20.Still009-350x197.jpg 350w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_23_20.Still009.jpg 1920w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p>Modifiez la posture en vous mettant \u00e0 genoux et en utilisant des blocs. Commencez par le c\u00f4t\u00e9 le plus haut des blocs. Essayez d'engager votre tronc et de serrer les coudes. <\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_28_01.Still010-1024x576.jpg\" alt=\"\" class=\"wp-image-2401 size-full\" srcset=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_28_01.Still010-1024x576.jpg 1024w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_28_01.Still010-300x169.jpg 300w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_28_01.Still010-768x432.jpg 768w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_28_01.Still010-1536x864.jpg 1536w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_28_01.Still010-18x10.jpg 18w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_28_01.Still010-250x141.jpg 250w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_28_01.Still010-350x197.jpg 350w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/02\/Sequence-01.00_00_28_01.Still010.jpg 1920w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p>Utilisez la taille moyenne des blocs. <\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<iframe loading=\"lazy\" src=\"https:\/\/nunam.zahls.ch\/en\/pay?cid=cdd1d4e0&#038;hide_description=1&#038;appview=1\" allow=\"payment *\" width=\"100%\" height=\"800\" style=\"border:0;\" id=\"zahls-embed\"><\/iframe>","protected":false},"excerpt":{"rendered":"<p>Come into a high plank position. Turn the inside of your elbows forward. Imagine that your tailbone wants to touch your heels. This will help activate your lower belly and protect your lower back. Shift your weight forward so that your shoulders go past your wrists. Gaze down and keep your neck long reaching forward &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/nunam.ch\/fr\/2023\/02\/06\/yoga-asanas-chaturanga-dandasana\/\" class=\"more-link\">Continuer la lecture<span class=\"screen-reader-text\"> de &laquo;&nbsp;Yoga Asanas : Chaturanga Dandasana&nbsp;&raquo;<\/span><\/a><\/p>","protected":false},"author":20,"featured_media":2393,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,57],"tags":[63,77],"post_folder":[69],"class_list":["post-2385","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","category-yoga-asanas","tag-newsletter","tag-newsletter-23-02"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Yoga Asanas : Chaturanga Dandasana - Nunam<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nunam.ch\/fr\/2023\/02\/06\/yoga-asanas-chaturanga-dandasana\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yoga Asanas : Chaturanga Dandasana - Nunam\" \/>\n<meta property=\"og:description\" content=\"Come into a high plank position. Turn the inside of your elbows forward. Imagine that your tailbone wants to touch your heels. This will help activate your lower belly and protect your lower back. Shift your weight forward so that your shoulders go past your wrists. 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