Quick Guide to a Correct Chaturanga

Chaturanga, or ‘Four-Limbed Staff Pose’, is a foundational yoga pose that appears in many vinyasa flows – commonly referred to as a Low Plank. Though Chaturanga is utilized even in beginner yoga classes, it is a challenging pose and easy to perform incorrectly, especially in the shoulders. 

In the video below, yoga instructor Collette Hill shares the correct way to execute Chaturanga. 


How to Perform Chaturanga

  1. Begin in the plank position, with your wrists set up underneath your shoulders. Try to isometrically pull your hands together, as if your thumbs are pulling towards each other. Wrap your biceps around so they are spiraling forward and elbows are pointed towards the back of the mat. 
  2. Shift your shoulders forward beyond the wrists, coming onto tiptoes. 
  3. Start to bend your elbows, keeping shoulders and elbows lined up at the same point and hugging into your ribs as you lower down to the ground. Keep a long line of energy from the heels to the crown of the head. 
  4. Keep the core engaged, chest reaching forward, and chin slightly extended and not tucked into your throat. 
  5. Pause once you’ve reached the bottom once your shoulders are in line with the elbows. 
  6. MODIFY: To help build strength in the arms, Chaturanga can be done with the knees on the ground. 


Yoga Instructor Collette Hill Black and White photoCollette discovered yoga as a compliment to her breath and body work while majoring in Acting. After she moved to Austin, she took her yoga practice to the next level and completed her teacher certification at the E-RYT 200 AND RYT 500 level. Collette strives to practice with intention – both on the mat and off! For her, this means moving with an open mind, a happy heart, and compassion for herself and others. Through teaching, she hopes to inspire a sense of community and to encourage her students to push past self-imposed physical and mental limits.

In any of the four weekly yoga classes Collette teaches, you’ll experience a lighthearted, dynamic, mindful, and fun flow-based practice. Bring your sense of adventure and a smile! 

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Yoga Goa
Yoga Goa
4 years ago

Excellent post…Thanks for sharing the good information..!!