Chaturanga (Chaturanga Dandasana) is one of the most fundamental and essential yoga poses that helps build body strength, improve balance, and enhance focus. Often referred to as the “Yoga Plank,” performing Chaturanga correctly significantly strengthens the core muscles, shoulders, and arms. This move is beneficial not only for yogis but also for anyone looking to improve both physical and mental well-being.

In this blog, we’ll guide you through the correct way to perform Chaturanga, discuss its benefits, and show you how to incorporate it into your daily routine. We’ll also cover common challenges and tips for modifying the pose as needed.

What is Chaturanga? Chaturanga Dandasana, or “Chaturanga Pose,” translates to “Four-Limbed Staff Pose” and is part of the Sun Salutation sequence in yoga. The movement resembles a push-up, with the body in a straight line as it lowers toward the ground. Unlike traditional push-ups, Chaturanga emphasizes stabilizing the shoulders, engaging the core, and balancing every part of the body.

Benefits of Chaturanga:

1. Strengthens Arms and Shoulders: Regular practice of Chaturanga helps to build stronger arms, biceps, and shoulders. It particularly targets the triceps and shoulder muscles.
2. Core Strengthening: Chaturanga heavily engages the core muscles, including the abdominals and lower back, improving overall body stability and balance.
3. Improves Balance and Coordination: Chaturanga is an excellent full-body workout for enhancing balance and coordination. It helps create better harmony between the muscles of the body.
4. Increases Flexibility and Stamina: When performed correctly, Chaturanga not only increases physical strength but also boosts flexibility and stamina. With regular practice, you’ll notice improved endurance in your yoga sessions.

How to Perform Chaturanga Correctly: Executing Chaturanga properly requires focus and precision. Follow these steps to ensure you’re doing it correctly without risking injury:

1. Start in Plank Position: Begin in a high plank position with your body straight and extended. Ensure that your hands are placed directly under your shoulders, and your fingers are spread evenly.
2. Lower Your Body with Control: Slowly bend your elbows and lower your body toward the ground. Keep your elbows tucked close to your ribs. Your body should remain in a straight line from head to heels.
3. Maintain Balance and Focus: While lowering, engage your core muscles to prevent your lower back from sagging. Keep your spine straight and your head aligned with your body.
4. Final Position: Stop lowering just before touching the ground, keeping a slight distance from the floor. Your elbows should be at a 90-degree angle, and your chest and chin should be close to the ground.
5. Return to Plank or Move to the Next Pose: From this position, you can either return to the plank position or move into another pose like “Adho Mukha Svanasana” (Downward-Facing Dog).

Tips and Modifications:

• For Beginners: If you’re new to Chaturanga and find it challenging, start by lowering your knees to the floor for support. This will help you build strength gradually.
• Focus on Lower Back Position: Many people experience lower back sagging during this pose. To avoid this, engage your abdominal muscles and maintain a straight back.
• Proper Breathing: As you lower your body, exhale deeply, and when transitioning back to plank or the next pose, inhale. Proper breathing helps with focus and control during the movement.

Common Challenges in Chaturanga and How to Overcome Them:

1. Shoulder Dropping: If your shoulders drop too low, it means your shoulder muscles are not stabilized correctly. To fix this, keep your shoulders close to your ribs and engage your core muscles.
2. Fatigue: If you tire quickly, perform Chaturanga with your knees down to reduce the intensity. You can also start with shorter practice sessions and gradually increase your stamina.
3. Wrist Pain: If you feel discomfort in your wrists, distribute your body weight more evenly across your hands and avoid placing too much pressure on the wrists. You can also use yoga blocks or support rollers to help.

How the Relaxo App Can Help You: The Relaxo app not only offers relaxing music and natural sounds to reduce stress but also features a wide range of yoga instructional videos, including Chaturanga. With Relaxo, you can learn this pose step by step through guided video tutorials, ensuring correct form and execution with the help of professional instructors. Additionally, Relaxo provides targeted exercises to strengthen muscles and reduce strain, helping you master this pose over time and fully reap its benefits.

Chaturanga Dandasana is a foundational yoga pose with numerous benefits, including building muscle strength, improving balance, and enhancing focus. Practicing this pose correctly can help increase both your physical and mental endurance. With consistent practice and by applying the tips and modifications discussed, you can master this pose and make it a vital part of your daily yoga routine. And with the support of the Relaxo app, you can access professional guidance to incorporate Chaturanga seamlessly into your practice.