Chaturanga Dandasana

1. Set Your Plank — 1Shoulders over wrists, body in one straight line from heels to crown. Engage your core.
2. Step 2 — 1
3. Shift Forward — 2Rock forward on your toes so shoulders move slightly past wrists. This sets up proper descent.
4. Step 4 — 2
5. Hug Elbows In — 3Keep elbows tracking straight back, hugging toward your ribs—not winging out to sides.
6. Step 6 — 3
7. Lower Halfway — 4Bend elbows to 90 degrees. Upper arms parallel to floor. Stop before shoulders dip below elbows.
8. Step 8 — 4
9. Hold or Transition — 5Hold the hover, or flow forward into Upward Dog. Never collapse to the mat.
10. Step 10 — 5

• Never drop below elbow height
• Shoulder heads stay lifted, not rounding forward
• Protract shoulder blades (spread apart)
• Keep space between ears and shoulders

• Shoulders diving below elbows — The most dangerous mistake. Stop your descent before this happens.
• Elbows winging out — Creates shearing force on shoulder joint. Keep elbows hugging ribs.
• Lower back sagging — Core isn't engaged. Body loses its "staff" shape.
• Hips piking up — Compensation for lack of strength. Maintain straight line.
• Rushing through — Speed masks poor form. Slow down to build correct patterns.
• Holding breath — Exhale as you lower. Breath supports movement.

If you can't maintain proper form, you're not failing—you're being intelligent. Use these modifications:

• Builds significant upper body and core strength
• Develops shoulder stability and integrity
• Prepares body for arm balances
• Teaches full-body integration
• Builds wrist and forearm strength
• Develops mental focus and discipline
• Creates foundation for inversions
• Strengthens triceps and pectorals

Prioritize modification or alternatives in these situations:

A teacher who insists everyone do full Chaturanga isn't teaching—they're performing. A good teacher offers modifications and watches for breakdown in form. If you're in a class that doesn't, protect yourself.

Find studios with teachers who can guide your alignment in person.