Chaturanga Defined: Four-Limbed Staff Pose Guide

How to Practice Chaturanga

Starting from Plank Pose (high push-up position):

Set Your Plank

Shoulders over wrists, body in one straight line from heels to crown. Engage your core.

Shift Forward

Rock forward on your toes so shoulders move slightly past wrists. This sets up proper descent.

Hug Elbows In

Keep elbows tracking straight back, hugging toward your ribs—not winging out to sides.

Lower Halfway

Bend elbows to 90 degrees. Upper arms parallel to floor. Stop before shoulders dip below elbows.

Hold or Transition

Hold the hover, or flow forward into Upward Dog. Never collapse to the mat.

Key Alignment Points

Shoulders

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

Elbows

Hug tight to ribs
Point straight back, not out
Bend to 90 degrees maximum
Stack directly over wrists at bottom

Core

Engaged throughout—this isn't optional
Lower belly lifts toward spine
Prevents lower back from sagging
Creates the "staff" in staff pose

Legs

Thighs lifted, engaged
Heels pressing back
Weight in balls of feet
Legs active, not passive

The shoulder injury pose: Chaturanga is responsible for more yoga-related shoulder injuries than any other pose. The culprit is almost always the same: shoulders dropping below elbows, repeatedly, under load. This shears the shoulder joint and damages the rotator cuff over time. If you can't maintain proper form, modify. Your shoulders will thank you for decades.

Common Mistakes

These patterns erode alignment and lead to injury over time:

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.

Quality over quantity: One well-aligned Chaturanga builds more strength—and prevents more injuries—than twenty sloppy ones. In a fast vinyasa class, it's better to modify or skip than to reinforce poor patterns. Your body is learning what you teach it.

Modifications & Building Strength

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

Knees Down

Lower knees to mat before descending. Reduces load by ~50%. Maintain straight line from knees to crown.

Lower All the Way

Skip the hover entirely. Lower to belly, then press up to Cobra instead of Upward Dog.

Partial Descent

Only lower partway—wherever you can maintain form. Build depth gradually over weeks.

Wall Chaturanga

Practice against a wall at an angle. Reduces load while building correct muscle memory.

Plank Holds

Build foundational strength in Plank before adding the lowering component.

Skip It

In a fast class, step or hop back to Downward Dog instead. No shame in protecting your joints.

Benefits of Chaturanga

When practiced correctly and consistently:

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

Chaturanga in Practice

You'll encounter Chaturanga in these contexts:

In Sun Salutations — The transition from Plank to Upward Dog (or Cobra)
In Vinyasa classes — Often repeated 20-50 times per class
As a standalone pose — Held for multiple breaths in strength-focused practices
Building to arm balances — The strength and alignment transfer directly to Crow and other arm balances

The long game: Chaturanga strength builds slowly—over months, not days. If you practice consistently with good form, you'll notice the difference. The pose that once felt impossible becomes accessible, even sustainable. But this only happens through patience and respect for the process. There are no shortcuts.

When to Skip or Modify

Prioritize modification or alternatives in these situations:

Shoulder injuries — Past or present rotator cuff issues require modification
Wrist pain — May need fist placement or skipping entirely
Pregnancy — Especially later stages; Cobra is gentler alternative
Fatigue — When form deteriorates, modify or skip remaining repetitions
New to yoga — Build foundation before adding load

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.

Learn Chaturanga Safely

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

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