Chat 2
As part of my monthly newsletter, I explain a featured asana (pose) with a healthy spine lens. While I believe in person instruction specific to your body is the ideal way to dissect a pose, I can’t meet with all of you. Below is my attempt to explain and enhance your experience with Chaturanga Dandasana.
There are not different Chaturanga Dandasanas - which my title to this blog post and my part 1 version may indicate. It is my attempt to break down the movements in this frequently used asana in most vinyasa flow classes. This pose is often way out of healthy alignment for most in a class. Exploring movement in sections will help expand your understanding of this challenging pose.
In Chat 1, I focused on the first movement of this pose - high plank. To read or refresh your memory, go here.
In this article, we will explore what Chaturanga Dandasana is, the mechanics of this pose, and how to keep your shoulders safe.
Chaturanga Dandasana, or Four-Limbed Staff Pose, is a foundational strength-building posture in yoga that bridges the gap between plank and upward-facing dog in many vinyasa flows. Often compared to a low push-up, this pose engages the entire body, your arms, shoulders, core, and legs, while demanding precise alignment to protect the joints. Practicing Chaturanga with mindful control not only develops muscular endurance and stability but also sets the stage for safe transitions in dynamic sequences.
Lowering to Chaturanga from Plank
Lowering from Plank into Chaturanga is a key transition in vinyasa yoga that builds strength, control, and awareness. Moving slowly and with precision engages the entire body, especially the core and upper body, while supporting healthy alignment. A controlled transition also encourages deeper, steadier breathing and fosters postural awareness. Rushing this movement not only reduces its strength-building potential but can also lead to poor form. If you notice yourself dropping quickly, practice slowing down to fully reap the benefits. If building strength is still a work in progress, lower one or both knees to the mat while maintaining proper alignment.
How to Lower to Chaturanga from Plank:
Start in Plank Pose with your wrists under shoulders, body in a straight line, and weight on the balls of your feet.
Rock forward so you are on the tips of your toes. This forward shift allows your shoulders to move well past your wrists and sets up proper alignment.
On an exhale, bend your elbows slowly in a controlled manner. Keep elbows close to your ribs and stop just before they reach a 90-degree angle.
Engage your whole body by activating thighs, drawing your core in, and keeping your spine neutral.
Keep hips level with your heart. Avoid letting them sag or lift too high.
Align elbows over wrists and ensure shoulders are beyond your fingertips.
Lift through the solar plexus and draw your shoulder blades toward your spine to maintain openness across the chest.
Gaze slightly forward with the back of the neck long. Avoid looking at your feet, hips, or straight ahead at the wall.
Stay on the tips of your toes to make the transition to Upward Facing Dog more fluid and accessible.
Easy right? No. What I see often is what I call body chaos. What we think we are doing vs. what we are really doing. Often, a student’s desire to “be the best” causes pain and suffering later. I know this first hand. Let me introduce you to my left shoulder injury that occurred after years of a subtle mis-alignment. Physical therapy, slowing down and watching my form (and modifying when I was tired) did the trick.
What I see:
1. Shoulders Dipping Below Elbows
What it looks like: Chest sinks too low, shoulders collapse well below elbow height.
Why it’s a problem: Compresses the front of the shoulder joint and strains the rotator cuff.
2. Elbows Flaring Out
What it looks like: Elbows point out to the sides instead of hugging toward the ribs.
Why it’s a problem: Places excessive stress on the shoulders and wrists, reducing stability.
3. Sagging or Dropping Hips
What it looks like: Lower back arches, hips dip below the line of the body.
Why it’s a problem: Puts strain on the lumbar spine and disengages the core.
4. Piking the Hips Up
What it looks like: Hips lift high toward the ceiling, breaking the plank line.
Why it’s a problem: Removes engagement from the core and legs, reducing strength-building benefits.
5. Forward Head or Dropping the Gaze
What it looks like: Neck collapses, chin juts forward, or gaze falls toward feet.
Why it’s a problem: Strains the cervical spine and throws off alignment through the shoulders.
6. Weight Too Far Back
What it looks like: Shoulders stay behind wrists, body lowers straight down instead of shifting forward.
Why it’s a problem: Increases wrist strain and limits the fluid transition into Upward Facing Dog.
7. Rushing the Descent
What it looks like: Dropping quickly into the pose without muscle engagement.
Why it’s a problem: Eliminates strength-building potential and increases risk of joint injury.
Two Ways to Keep Your Shoulders Healthy in Chaturanga
Chaturanga Dandasana is challenging, but keeping your shoulders safe is straightforward if you focus on two key actions:
Keep shoulders from dipping too low. Stop lowering when elbows are in line with your torso. If your elbows move behind your body, your shoulders enter extension, which increases the risk of strain or injury.
Hug elbows into your side body. Press them firmly against your ribs instead of letting them flare out. This creates greater stability and helps maintain healthy joint alignment.
These two actions maximize shoulder stability, which is the most effective way to protect the shoulder joint during this pose. Unlike the hip joint, which has a deep bony socket and is inherently stable, the shoulder’s ball and socket joint is shallow and relies heavily on muscles and ligaments for stability. When those supporting structures are engaged, such as when elbows are hugged in and the lowering is controlled, you protect the joint and reduce the risk of injury.
Know Your Limits and Modify When Needed
In a 60-minute vinyasa class, the number of Chaturangas can add up quickly and fatigue will compromise your form. Recognizing when your technique is slipping is essential. Step out of your ego and modify when necessary. You can lower your knees to the mat while keeping elbows hugged in, or skip Chaturanga entirely if you have shoulder or wrist challenges.
A great alternative is Locust Pose from Plank: From Plank Pose, bring your knees down and slowly lower to the floor, hugging elbows toward your ribs. Once on the mat, extend your arms alongside your torso with palms on the floor next to your hips. Lift into Locust Pose, raising arms and hands while keeping palms facing the floor. This palm position externally rotates the arms and strengthens key muscles that support shoulder health. Hold for one or two breaths before releasing.