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Chaturanga (Four-Limbed Staff Pose)

Elisha in Chaturanga Dandasana, hovering low in a yoga push-up position, elbows hugging the ribs, body parallel to the floor
Lower slow, stay strong, honor the work.

Chaturanga is one of the most commonly practiced, and commonly misaligned, poses in yoga. It's a low push-up position that builds tremendous strength in the arms, shoulders, and core. Done with proper alignment, it's a powerful and safe strengthening pose. Done carelessly, it can strain the shoulders. Taking the time to learn Chaturanga well is one of the best investments you can make in your practice.


How to Practice Chaturanga (Four-Limbed Staff Pose)

  1. Begin in High Plank.

  2. On an exhale, shift your body slightly forward onto your tiptoes.

  3. Bend your elbows and lower your body halfway down, keeping your elbows hugging in close to your ribcage.

  4. Your upper arms should be parallel to the floor, not lower.

  5. Keep your body in one straight line, core engaged, hips level.

  6. Gaze slightly forward, keeping the back of your neck long.

  7. Hold for 1-3 breaths before pressing up to Upward Dog or lowering to the mat.


Modifications & Variations

  • Knees down: Lower your knees to the mat before bending your elbows, this dramatically reduces the load and allows you to practice the arm and shoulder alignment safely.

  • Lower all the way down: Instead of hovering, simply lower your body all the way to the mat to skip Chaturanga while building strength.

  • Practice at the wall: Stand facing a wall, place your palms on it at shoulder height, and practice the elbow-hugging action before taking it to the floor.



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