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.
Muscle Group
Chest, Core, Triceps, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key 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
How to perform
- 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.
FRONT VIEW
BACK VIEW
Abs
Primary
Anterior Deltoid
Primary
Chest
Primary
Lower Back
Primary