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Low Chaturanga
Chaturanga Dandasana
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About This Pose
Low Chaturanga (Chaturanga Dandasana) is a challenging pose that builds upper body and core strength. This low plank position with elbows bent requires significant arm, shoulder, and core engagement. It's a key transition pose in Sun Salutations and essential for developing the strength needed for arm balances.
Step-by-Step Instructions
- 1
Begin in High Plank position
- 2
Shift weight slightly forward
- 3
Bend elbows straight back, keeping them close to ribs
- 4
Lower until upper arms are parallel to floor
- 5
Keep the entire body in one line
- 6
Hold briefly or transition through
- 7
Press up or lower to floor
Alignment Cues
- Elbows at 90 degrees
- Shoulders no lower than elbows
- Hug elbows to ribs
- Engage the core fully
Benefits
- Strengthens arms, shoulders, and wrists
- Builds powerful core stability
- Develops tricep strength
- Essential for flow transitions
- Prepares for arm balances
Modifications
- Lower knees to floor
- Don't lower as deeply
Variations
- Hold for longer duration
Cautions & Contraindications
Cautions
- Avoid dropping shoulders below elbows
- Keep elbows close to the ribs
Avoid this pose if you have:
- Shoulder injury
- Wrist pain
- Rotator cuff issues
Quick Facts
Primary Focus
shouldersSecondary Focus
corechest
Suggested Hold
10 seconds
Tags
chaturangastrengtharmscore
Equipment
yoga mat
