Chaturanga (hold)

Yogaintermediatetimedno equipment

Static low plank (Chaturanga Dandasana): from high plank the body shifts slightly forward and lowers as one rigid line until the elbows are bent about 90 deg and the shoulders are at elbow height, elbows hugging the ribs and pointing back; hold hovering above the floor.

How to do it

1. High plank: hands flat under the shoulders, fingers forward, toes tucked on the balls of the feet, body straight.
2. Shift forward onto the toes so the shoulders move slightly past the wrists.
3. Bend the elbows straight back, keeping them tight against the ribs, until the upper arms are parallel to the floor (elbow ~90 deg); forearms stay roughly vertical over the wrists.
4. Body stays straight and hovers a few cm above the floor; shoulders do not dip lower than the elbows. Gaze slightly forward at the floor.
5. Hold.

Muscles worked

Main: triceps, chest
Supporting: shoulders, abs