Chaturanga Pose
Description
Chaturanga Pose (Chaturanga Dandasana, also called Four-Limbed Staff Pose) is the yoga low push-up hold where the body is parallel to the floor, supported on hands and toes, with elbows bent at 90 degrees and tucked close to the ribs. It is one of the most repeated yoga poses in vinyasa practice and one of the most commonly performed with bad form.
Equipment Required
Chaturanga Pose Instructions
- Begin in a high plank position. Hands directly under your shoulders, body in a straight line from heels to head.
- Shift your weight slightly forward — your shoulders should move slightly past your wrists.
- Brace your core hard. Engage your glutes and quads.
- Slowly lower your body by bending your elbows. Keep your elbows tucked tight against your ribs — they should NOT flare out.
- Stop when your upper arms are parallel to the floor and elbows are at 90 degrees.
- Maintain a perfectly straight body line. No sagging hips, no piked butt, no dropped chest.
- Hold for 1 to 3 breaths, then continue to upward-facing dog or push back up.
- If you cannot maintain form, lower to your knees first.
Chaturanga Pose Form & Visual
Chaturanga Pose Benefits
- Foundational yoga strength pose
- Builds tremendous upper-body and core strength
- Develops body control and stability
- Repeated many times per yoga class — major strength stimulus
- No equipment needed
- Improves push-up form and strength
Chaturanga Pose Muscles Worked
- Pectoralis major
- Triceps brachii (heavy)
- Anterior deltoid
- Serratus anterior
- Core (entire trunk)
- Erector spinae (isometric)
Chaturanga Pose Variations & Alternatives
- Four-Limbed Staff Pose
- Knees-Down Chaturanga (regression)
- Plank Pose (easier)
- Vinyasa Flow
- Tempo Chaturanga
- Diamond Push-Up (similar)
