Chaturanga Dandasana

Chaturanga Dandasana , or low plank, is a basic yoga pose that strengthens the arms, shoulders, core and upper body . This pose is an important part of many yoga sequences, such as Vinyasa and Ashtanga, and acts as a transition between poses that prepares the body for more advanced movements.

Correct Technique

How to perform Chaturanga Dandasana:

  1. Start in a high plank with hands placed under the shoulders and body in a straight line from head to heels.
  2. Shift the weight slightly forward so that the shoulders move in front of the wrists. This protects the wrists and helps distribute the weight evenly.
  3. Keep your elbows close to your body and slowly lower yourself as in a push-up. Stop when your elbows form a 90-degree angle.
  4. Engage your core and thigh muscles to prevent your hips from sinking or sticking up.
  5. Keep your neck in a neutral position and look slightly ahead to maintain good posture.
  6. Breathe deeply and hold the position for a few seconds before moving on to upward dog or another position.

Common Errors

  • Sinking hips: This often happens if the core is not activated. Make sure to keep a straight line through the body.
  • Flaring the elbows: Keep the elbows close to the body to avoid straining the shoulders.
  • Lack of weight distribution: Don't forget to shift your weight forward before lowering to protect your wrists.

Modifications and Variations

  • For beginners: If holding the position with proper technique is challenging, put your knees on the floor and perform a modified version.
  • Increased difficulty: Try lifting one leg at a time while holding Chaturanga for an added challenge.
  • Use of equipment: A yoga block under the chest can help you maintain the correct depth without falling too far down.

Repetitions and Sets

Chaturanga Dandasana is often performed as part of a flow sequence. Start with 3-5 repetitions during your yoga practice, or hold the position for 10-20 seconds to build upper body strength.

Breathing techniques

Inhale as you prepare to lower your body, and exhale as you hold the position. Steady and deep breathing helps you keep your balance and stability.

Visual Tips and Angles

Watch this video to get a clear understanding of the technique behind Chaturanga Dandasana:

The video demonstrates correct technique and explains how to avoid common mistakes in Chaturanga Dandasana.

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