Chaturanga Dandasana

Chaturanga Dandasana

chah-too-RAHN-gah dahn-DAH-sah-nah

A challenging low plank that builds upper body strength and is a key transition in vinyasa sequences. Chaturanga demands precise alignment -- hovering the entire body just inches above the mat with elbows at 90 degrees. Mastering this pose protects the shoulders and builds the pushing strength needed for arm balances and advanced flows.

How to do Chaturanga Dandasana

1. From Plank Pose, shift your body slightly forward so your shoulders move past the wrists. This sets up the correct angle for the lowering phase.
2. On an exhale, bend your elbows and lower your body halfway down in one solid piece, keeping elbows hugging close to the ribs at a 90-degree angle. Do not let the elbows flare out to the sides.
3. Maintain one straight line from the crown of your head to your heels throughout the lowering. Engage your core strongly to prevent the hips from sagging or piking.
4. Keep the shoulder heads lifted and drawn back -- avoid letting the shoulders dip below the elbows, which puts excessive strain on the rotator cuff.
5. Hold for one to three breaths, then press forward into Upward Dog or lower all the way to the floor. Keep the core engaged throughout the entire movement.

Benefits of Chaturanga Dandasana

• Strengthens the arms, shoulders, and wrists
• Builds core stability and full-body control
• Tones the abdominal muscles
• Prepares the body for arm balances and advanced transitions
• Develops the pushing strength essential for vinyasa flow

Muscles Engaged

Modifications & Variations

• Lower the knees to the floor before lowering the chest for a supported version
• Use a strap looped around the upper arms to prevent elbows from flaring
• Lower all the way to the floor instead of hovering until you build sufficient strength

Cautions

• Avoid with rotator cuff injuries or shoulder instability
• Not recommended with carpal tunnel syndrome or wrist injuries
• Use caution during pregnancy