Chaturanga Dandasana (Low Plank)
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A controlled half-push-up lowering with elbows hugged to the ribs — the strength-demanding link in Vinyasa flows, easily done wrong at the shoulders.
Detail
From plank, shift slightly forward onto the toes and lower the body as one unit until the upper arms are roughly parallel to the floor (elbows ~90°), keeping the elbows tucked close to the ribs (not flaring wide). The torso stays rigid in a straight line; shoulders do not dip below elbow height. From here practitioners flow to cobra/up-dog and back to down-dog.
A significant pressing-strength demand (chest, triceps, anterior delts) and a common site of shoulder strain when the elbows flare or the chest collapses. Regress by lowering from the knees or skipping to cobra. Keep the spine neutral and shoulders out of the bottomed-out position (Spine Positioning — "S" Shape, Never "C"). Strength counterpart: the Push-ups.
Key facts
- Elbows tuck to the ribs (no flare); lower as one rigid unit.
- Upper arms to ~parallel (elbow ~90°); shoulders not below elbows.
- Regress from the knees; common shoulder-strain pose if done wrong.
Connections
- Plank Pose (Phalakasana) — the position it lowers from.
- Cobra Pose (Bhujangasana) — common next pose in flow.
- Push-ups — strength-training counterpart.
- Sun Salutation (Surya Namaskar) — appears in the flow.
Sources
Keep this lesson, or ask how it applies to you.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.