Chaturanga
Chaturanga Dandasana · A low plank with the elbows hugged in — yoga’s push-up, and the hardest part of a sun salutation to do well.
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Muscles worked
Also works
- Equipment
- Yoga mat
- Level
- Intermediate
- Breath
- Hold 5–8 slow breaths
How to do Chaturanga
- 1Start in a high plank with your shoulders over your wrists.
- 2Shift slightly forward onto your toes.
- 3Bend your elbows straight back, hugging them to your ribs, and lower until your upper arms are parallel to the floor.
- 4Hold the body in one line, then press back up or flow into upward dog.
When to pick it: Pick it to build pushing strength inside yoga practice. Lower your knees until you can hold a straight line.
Form cues
- Elbows back, not out
- Stop at shoulder height
- Hips level with the shoulders
Common mistakes
- Dropping the shoulders below the elbows
- Hips sagging or piking
- Elbows flaring out
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.