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Intermediate Yoga Pose Study: How to Do Chaturanga

Tara Swoboda, MA, RYT
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This #superstar yoga class focuses on safety, alignment, and anatomy in the classic yoga pose Chaturanga Dandasana.

Class Experience

  • Learners will: - Learn to identify and describe Chaturanga in the context of yoga practice. - Learn the anatomy of muscles at work in Chaturanga. - Learn the potential health benefits of Chaturanga. - Learn safety precautions associated with Chaturanga. - Learn how to safely get into and come out of Chaturanga. - Learn "partner poses" commonly paired with Chaturanga in daily yoga practice.
Yoga Alliance Certified Yoga Instructor
Licensed to teach children's online yoga in the US and internationally
RYT200 (Yoga Teacher Certification)
RYT500 (Advanced Teacher Certification) in progress
Teaching highlight: Hike+Yoga instructor at Big Bear Yoga Festival

Bachelor of Arts - UC Berkeley
Master of Arts - Loyola Marymount University, Los Angeles
Home Education Diploma - Awarded with Distinction
Outschool ACE Educator

Hi there! I'm a former university literature instructor, a certified yoga teacher, and a mom of two young learners. I started teaching literature classes on Outschool in 2019, then began offering yoga classes when I completed my yoga teacher certification. I teach mostly yoga classes today, but be on the lookout for the occasional throw-back literature class! Whether you're a reader or a yogi, I'm excited to welcome you to my classroom.

I offer beginner-level yoga for kids ages seven years and up. My youth yoga classes are always beginner-level to encourage safety and confidence. Every class focuses on positivity and individual strengths, regardless of how long a student has practiced or what other activities they may do. We each have our own strengths, and every yogi expresses their strengths differently in their poses. I provide a watch-and-copy teaching method in which I demonstrate every pose, then walk students through how to copy what I'm doing themselves. Classes are kept intentionally small to allow for individualized attention and pose modifications. 

I've been practicing yoga for twenty years and enjoy yoga outdoors. My kids enjoy practicing yoga, too! By age four, my son was flipping through illustrated yoga textbooks and practicing every pose from cover to cover. My daughter wasn't very interested in yoga until she started taking karate lessons -- Suddenly, then, yoga was a helpful tool for her to perfect her forms and build strength and confidence. No matter where you are in your yoga journey, you're welcome to practice with me!

Yoga Alliance Certified Yoga Instructor: 200-hour certification specializing in teaching beginner-level yoga. I'm also working towards my advanced 500-hour certification!
Iyengar Yoga Certification: Specialization in yoga style emphasizing proper alignment and celebrating small points of perfection.
Vegan Nutritionist Diploma: Certified nutritional consultant and meal planner specializing in athletic and family wellness.
Homework Offered
No formal homework is assigned, although students are encouraged to continue exploring and building a healthy yoga practice.
Assessments Offered
Grades Offered
Learners are welcome to use a yoga mat if they have one available to them, but this is not required. Learners are encouraged to bring water if they wish to take breaks during the guided practice portion of the class. 
This yoga class requires physical activity that may be strenuous on the wrists and shoulders. Modifications will be offered for less-strenuous options; however, students experiencing recent wrist or shoulder injuries are encouraged to consult with a licensed physician and explore other yoga offerings less demanding of the wrists and shoulders before dedicating themselves to this particular Chaturanga class.

Yoga students should plan to participate in a location that provides open space free from sharp objects, loud noises, and visual distractions. Students should have enough open space to stretch their bodies without hitting walls or objects around them. Any floor surface is fine; if practicing on a slick or potentially slippery floor, please wear athletic socks with grip, or go barefoot (our feet are great natural grippers!). Please wear comfortable clothing that is loose enough to move in, but fitted enough so that sleeves and necklines don't accidentally slip off of shoulders. Sweatpants and a t-shirt are great options! Students are welcome to have a water bottle nearby and water breaks will be available regularly throughout the practice.

Please consult with your child's physician regarding any previous injuries or medical concerns before enrolling in a yoga course. This yoga class is intended for beginners and will focus on gentle stretches. There will be no inversions (upside-down poses) or "challenge" poses, as our purpose is to gently introduce students to moving their bodies safely and comfortably. Students will not be asked to disclose any health issues or previous injuries publicly, but parents are welcome to reach out to notify the instructor of any health concerns or restrictions ahead of time and accommodations can be made.
No outside resources are required for this class.
Joined September, 2019
Yoga Alliance Certified Yoga Instructor
Licensed to teach children's online yoga in the US and internationally
RYT200 (Yoga Teacher Certification) - Big Bear Yoga
RYT500 (Advanced Teacher Certification) - Cloud Nine Yoga
Teaching highlight:... 
Group Class


per class
Meets once
45 min

Live video meetings
Ages: 14-18
1-10 learners per class

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