Chaturanga Dandasana

Chaturanga is one of those poses that you might have a love/hate relationship with. It’s hard & requires a lot of strength! It’s very popular in the style of Vinyasa yoga where in between each pose there’s a series of chaturanga – up dog – down dog. It’s also one of the key poses for building strength and finding success in many arm balances.

Alignment Principles

Begin in Plank Pose with wrists under shoulders and heels over the balls of the feet
Press the soles and heels of the feet back as you lengthen through the spine and crown of the head to create a solid line in the body from head to toe
Engage the quads & lengthen the tailbone towards your heels as you draw the belly up and in
Cinch the front ribs together and in towards your spine as you roll the tops of your shoulders up then down your back, leaving a broadening through the collarbone and space in the chest
Exhale to shift your weight forwards slightly into your toes and lower your body down to hover, keeping your elbows hugging in towards your sides and not allowing your seat to stick up in the air or hips to sag towards the floor
Stop once your elbows hit 90 degrees and chest is inline with elbows
Gaze will be on your mat slightly out in front of you

Prep. Poses

Modifications/Variations

Lower knees to mat when lowering down for a more accessible version
Use a block between thighs or shins to create energy in legs
Loop strap around upper arms to keep them from splaying out & for support in keeping chest elevated, elbows bent to 90 degrees
Place block underneath sternum for support in keeping chest elevated, elbows bent to 90 degrees