Chaturanga Dandasana

Caturaṅga Daṇḍāsana is comprised of "Catur" (four), "Aṅga" (limb), "Daṇḍa" (staff), and "Āsana" (posture). It refers to a low plank in which the body is held straight and parallel to the floor, supported by the hands and toes, the elbows bent to a right angle and hugged close to the ribs.

A central transition within the Sun Salutation and Vinyasa flow, it builds great strength through the arms, shoulders, and core while teaching precise alignment. Because it demands both power and control, it is regarded as one of the key poses through which stability and integrity of form are refined.

From a high plank, shift slightly forward onto the toes and, on an exhale, lower the body until the upper arms are parallel to the floor. Keep the elbows drawing back alongside the ribs, the shoulders no lower than the elbows, and the whole body in one straight line. Engage the core and legs fully. Hold briefly, then move to Upward or Downward Dog.