Low Push-Up - Chaturanga Dandasana

Chaturanga dandasana—also known as a low push-up, low-plank, four-limbed staff pose, or simply chaturanga—often comes with a lot of questions. Chaturanga is often taken during sun salutations A & B, and in transitions during some yoga styles like Vinyasa or Ashtanga.

Chaturanga can build a lot of core and arm strength, but it can also be hard on your shoulders. During sun salutations and vinyasa transitions, you can easily skip chaturanga by lowering directly to the floor, instead of holding in this low plank position.

There are also some different schools of thought on the best way to safely practice chaturanga. As with any yoga pose, it's best to talk to different teachers to find the approach that works for you.

Getting into Chaturanga Dandasana:

• Begin in plank (a high push-up position).
• Shift your weight forward, keeping your palms by your rib cage. 
• Broaden the space between your shoulder blades. Engage your core and legs.
• Keep your elbows in toward your sides. 
• Lower with control until your elbows are at no more than a 90-degree angle (more on that below).
• Hold your neck as an extension of your spine, or look up if it feels okay for your neck.

Modifications:

Chaturanga challenges your arms, back, legs and core. It is an advanced pose that can be difficult even for more experienced yogis. You can skip chaturanga completely during sun salutations and vinyasa transitions by simply lowering all the way down to the mat before taking cobra or upward facing dog. There are also ways you can build up your strength and work toward chaturanga gradually.

• Drop your knees in plank pose, making a straight line from your head and shoulders down to your knees. This takes weight out of your shoulders and lets you build strength over time.
• Broaden your collar bones and upper back, keeping your shoulders gently rolled down. Lower just a little (much less than 90-degrees), keeping your chest open. This puts less strain on your shoulders, especially when transitioning into upward facing dog.

Variations:

Once you feel strong and stable in chaturanga dandasana, there are a few ways you can make this pose even more challenging. Try lifting one foot, and then the other, just a few inches off the ground (though you may want to skip this if you have low-back issues). You can also reverse the move by lying face-down on your mat and lifting up to chaturanga, or move back and forth between high and low plank.

Things to think about:

Chaturanga dandasana looks like a simple pose, but it is very challenging. Take your time to find the correct form and build your strength gradually. Be careful to keep your back flat. Do not let your hips/butt lift or your belly sag. It may help to have a friend or teacher give you feedback until you can develop a feel for the alignment.