ProneBeginner
Modified Chaturanga
Chaturanga Dandasana Modified
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About This Pose
Modified Chaturanga (Half Chaturanga) brings the knees to the floor while maintaining the essential arm and shoulder positioning of the full pose. This modification allows practitioners to build the pushing strength needed for Chaturanga Dandasana without risking shoulder strain. It's essential for safe progression in vinyasa practice.
Step-by-Step Instructions
- 1
Begin in Plank with knees on the floor
- 2
Ensure hands are under shoulders
- 3
Engage the core
- 4
Bend elbows back, lowering slowly
- 5
Keep elbows close to ribs
- 6
Lower until shoulders reach elbow height
- 7
Hold or press back up
Alignment Cues
- Keep elbows hugging in
- Engage the core throughout
- Move slowly with control
- Don't let shoulders dip below elbows
Benefits
- Builds pushing strength
- Protects shoulders
- Safe progression step
- Maintains proper form
- Essential for vinyasa
- Prevents injury
Modifications
- Lower only partway
- Use blocks under shoulders
Variations
- Pause at different heights
Cautions & Contraindications
Cautions
- Avoid collapsing the chest
- Control the descent slowly
Avoid this pose if you have:
- Shoulder pain
- Elbow injury
Quick Facts
Primary Focus
shouldersSecondary Focus
corechest
Suggested Hold
10 seconds
Tags
chaturangamodifiedstrengthbeginner
Equipment
yoga mat
