Chaturanga Pose

Chaturanga Pose


This exercise involves starting in a plank position and lowering down to a low push-up position, with the elbows close to the body. It is often used in yoga as a transition pose or as part of a flow sequence.

Muscle Group

Equipment Required

Chaturanga Pose Instructions

  1. Start in a plank position with your shoulders over your wrists and your body in a straight line.
  2. Lower your body down towards the ground, keeping your elbows close to your sides.
  3. Stop when your arms are at a 90-degree angle and your body is hovering just above the ground.
  4. Hold this position for a few breaths, then push back up into plank pose.
  5. Repeat for several repetitions, making sure to engage your core and keep your body in a straight line throughout the movement.

Chaturanga Pose Form & Visual

Chaturanga Pose

Chaturanga Pose Benefits

  • Relieves tension in the chest and front of the shoulders
  • Improves posture by opening up the chest and shoulders
  • Increases flexibility in the chest and shoulders
  • May help alleviate upper back pain
  • Can be done anywhere without equipment

Chaturanga Pose Muscles Worked

  • Triceps
  • Chest
  • Shoulders
  • Core

Chaturanga Pose Variations & Alternatives

  • Chaturanga push-up
  • Chaturanga with knee taps
  • Chaturanga with leg lifts
  • Chaturanga with mountain climbers
  • Chaturanga with side plank