Chaturanga or Low Plank

Chaturanga Dandasana is a major component of Ashtanga, Vinyasa, and Power Yoga. Rarely referred to by its English name, Four-Limbed Staff Pose, this pose is most commonly called “Chaturanga.” The full name comes from four Sanskrit words: “Chatur” — meaning“four”.

Warming up through Sun Salutation A with knees down is a nice way to begin a practice before moving into lifting knees off. I often teach with knees down to alleviate pressure on the wrists and elbows, particularly for new yogis or those building up strength in the upper body. Lots of yogis like to skip this pose and can feel particularly strong. However, take a controlled descent from high plank, squeezing elbows into the rib cage and keeping hips and shoulders aligned, coming down in one long straight line. Heels remain over toes, and elbows above the wrists to create a right angle. Take the gaze just slightly ahead.

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Chaturanga or Low Plank Pose
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