How Do You Chaturanga?

In almost every flow class, you will come across Chaturanga Dandasana. This pose incredibly strength-building, and also a key component of a vinyasa, the up-dog to down-dog flow between yoga poses. Chaturanga is all about core, shoulder, and arm strength. As a yoga teacher, it’s the pose I get asked most often about and also the pose I most often see students do incorrectly. Doing Chaturanga the wrong way will not only prevent you from getting stronger, it also can also cause rotator cuff injuries.

How to Chaturanga like a boss:

  • Start in plank pose, with your wrists directly under your shoulders. Engage your core and lift your pelvis up so your body is a single line of energy. There shouldn’t be a dip in the lower back.
  • Push your heels back, like you’re standing flat-footed, so that your entire body is energized and engaged.
  • Roll forward on your toes as much as you can.
  • Keeping your body in one line still (pelvis lifted and core engaged), lower your arms to a 90 degree angle. Stop when you get to 90 degrees.
  • Broaden through your chest and shine your heart towards the floor.
  • That’s it! I’ll break down up-dog and down-dog (the other poses in a vinyasa flow) later :).

REMEMBER: everyone’s body is slightly different, so while this is the “correct” way to do chaturanga, if you feel pain or discomfort — stop!

If the mood strikes you, please “heart” this post so more people can find it! You can read more of my stuff and connect with me at