Chaturanga is the low push-up you pass through in a sun salutation, lowering from plank toward the floor with control. Erin often calls it low plank. It asks a lot of the arms and shoulders, so the modifications are worth using.
How to do Chaturanga
- From high plank, shift your weight slightly forward onto your toes.
- Bend your elbows straight back so they graze your ribs.
- Lower halfway down, keeping one straight line from head to heels.
- Keep your shoulders at or above elbow height.
- If you float back from the front of the mat, land with bent arms.
Common mistakes
- Letting the elbows wing out to the sides.
- Dropping the shoulders lower than the elbows.
- Sagging the hips or piking them up.
Make it easier
- Lower your knees to the floor before you bend your elbows.
- Lower all the way down onto your belly, or skip it and go straight back to Downward Dog.
Erin's full guide: How to Do Chaturanga Without Hurting Your Shoulders
Practice Chaturanga in a free class
226 of Erin's classes include Chaturanga. These are the most practiced. The time shows where it comes up.
45 Minute Power Vinyasa Flow Yoga Class
Vigorous Vinyasa Flow Yoga Class (30 min)
Power Vinyasa Flow Yoga Class
Invigorating Morning Flow Yoga Class
30 Minute Power Yoga Class
Morning Yoga - 20 Min Wake Up Sequence
35 Min Complete Vinyasa Flow Yoga Class
Yoga for Strength & Tone Class
Power Hour Yoga Class
30 Minute Slow Flow Yoga Class
30 Minute Power Yoga Class
Rise and Shine Yoga ClassChaturanga: common questions
How do you do Chaturanga?
From high plank, shift your weight slightly forward onto your toes. Bend your elbows straight back so they graze your ribs. Lower halfway down, keeping one straight line from head to heels. Keep your shoulders at or above elbow height.
Is there an easier version of Chaturanga?
Yes. Lower your knees to the floor before you bend your elbows. Lower all the way down onto your belly, or skip it and go straight back to Downward Dog.
What are the most common Chaturanga mistakes?
Letting the elbows wing out to the sides. Dropping the shoulders lower than the elbows. Sagging the hips or piking them up.
Where can I practice Chaturanga in a free class?
226 free Five Parks Yoga classes include Chaturanga. The most practiced is 45 Minute Power Vinyasa Flow Yoga Class.
Move within what feels right for your body, and check with your doctor if you have an injury.
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