First Timer’s Guide to Chaturanga Yoga (+Tips!)

Chaturanga Dandasana, also known as the four-limbed staff pose, is a foundational pose in many yoga practices, especially in Vinyasa and Ashtanga styles. It strengthens the upper body and core and is often a part of the Sun Salutation (Surya Namaskar) sequence. It serves as a transition into backbends like Cobra (Bhujangasana) and Upward-Facing Dog (Urdhva Mukha Svanasana).

What is Chaturanga in Yoga?

Chaturanga is a pose that resembles a low push-up position and requires balance, core strength, control, and stability. It is one of the most essential yet challenging poses in yoga practice. This pose is a crucial transition in sun salutations and Vinyasa flows, often used to link asanas together seamlessly, and allows practitioners to move fluidly between poses. 

It serves as a bridge between a plank pose and an upward-facing dog or cobra, promoting a smooth and controlled flow. In dynamic sequences, Chaturanga is also used to reset the body before transitioning to the other side of a sequence.

The Importance of Proper Alignment

Although often overlooked, proper Chaturanga alignment is crucial for preventing wrist, shoulder, and lower back injuries. Many practitioners unintentionally drop their hips or allow their shoulders to dip too low, leading to strain over time.

Mastering correct form not only builds upper body strength but also lays a solid foundation for advanced arm balances and inversions, such as Crow Pose (Bakasana) and Handstand (Adho Mukha Vrksasana).

Chaturanga vs. Vinyasa: What’s the Difference?

Many yoga practitioners confuse “Chaturanga” and “Vinyasa,” as both terms are commonly used in flow-based yoga styles like Vinyasa and Ashtanga. However, they refer to different concepts within a yoga practice. While Chaturanga Dandasana is a single pose, Vinyasa refers to a dynamic flow of movements linked with breath.

Chaturanga Dandasana is a standalone pose—a low push-up-like position that requires arm, core, and shoulder strength. It is often used as part of a Vinyasa sequence to transition between asanas. As mentioned, it builds strength, particularly in the upper body, as a preparation for advanced yoga postures.

Important reminder: Proper alignment is crucial when practicing the four-limbed yoga pose to prevent injury, as poor form can strain the wrists, shoulders, and lower back.

Vinyasa (Flow or Sequence) refers to a movement style, not a single pose. It is a series of asanas linked together with breath. It may or may not include Chaturanga but typically integrates usual transition poses like Plank, Upward-Facing Dog, and Downward-Facing Dog. Performing vinyasa in a yoga practice promotes fluidity, helping practitioners move seamlessly through sequences.

Important reminder: Synchronizing movement with breath is crucial for creating a dynamic and flowing practice.

Chaturanga in a Vinyasa Sequence

A standard Vinyasa flow includes the following asanas:

1. Plank Pose (Phalakasana)
2. Chaturanga Dandasana (Four-Limbed Staff Pose) or Eight-Limbed Pose (Ashtanga Namaskara)
3. Upward-Facing Dog (Urdhva Mukha Svanasana) or Cobra Pose (Bhujangasana)
4. Downward-Facing Dog (Adho Mukha Svanasana) or Child’s Pose (Balasana)

While Chaturanga is a single pose, Vinyasa is the entire movement sequence that may incorporate Chaturanga along with the other asanas. In essence, Chaturanga is one element of a Vinyasa flow, but the two are not the same.

The Benefits of Four-Limbed Staff Pose in Yoga

Chaturanga is more than just a transition pose—it’s a powerful strength-building and alignment-enhancing asana that benefits the entire body. Regular practice can improve physical endurance, core stability, and overall body awareness.

Here are the most common advantages of practicing chaturanga in yoga:

Builds Upper Body Strength

Since Chaturanga requires controlled movement, it strengthens muscles without relying on momentum, making it an excellent full-body conditioning exercise. It strengthens the arms, shoulders, chest, and wrists—developing stability for weight-bearing poses and preparing the body for arm balances and inversions.

Develops Core Stability and Control

Keeping the body in a straight, plank-like position forces the core muscles to activate, helping to stabilize the spine and prevent lower back injuries. Practicing this pose engages the abdominal muscles for balance, strengthens the lower back and obliques, and improves body awareness and coordination.

Enhances Posture and Spinal Alignment

Maintaining proper alignment in Chaturanga trains the body to avoid rounding the shoulders and collapsing the lower back, leading to better posture in daily life. It fosters a neutral spine position while strengthening postural muscles to prevent slouching. It also improves overall alignment in other yoga poses.

Builds Endurance and Mindfulness

Holding Chaturanga teaches discipline and endurance, as it challenges both the mind and body to stay engaged despite fatigue. As it requires slow, controlled movement, it helps yoga students improve their focus. It also trains practitioners to breathe steadily under pressure, developing mental resilience and patience with consistent practice.

Prepares the Body for Advanced Yoga Poses

This pose generally serves as a foundation for arm balances, backbends, and inversions, while helping the body transition smoothly in Vinyasa flows. Mastering Chaturanga prepares practitioners for more demanding postures by developing the necessary strength, control, and alignment. 

How to Do Chaturanga Properly

Here’s a step-by-step guide to help you master it safely and effectively:

Step 1: Start in Plank Pose

• Begin in a high plank position, aligning your shoulders over your wrists.
• Keep your body in a straight line, engaging your core, legs, and glutes.
• Press into the balls of your feet while keeping your heels slightly lifted.

Tip: Avoid sinking into your lower back—engage your core and keep the spine neutral.

Step 2: Shift Forward on Your Toes

• Slightly shift your body weight forward so your shoulders move just past your wrists.
• This adjustment ensures your elbows bend at a 90-degree angle as you lower down.

Tip: Keep your gaze slightly ahead of your fingertips to maintain neck alignment.

Step 3: Lower Your Body with Control

• Exhale as you slowly bend your elbows, engaging your tricep muscles to lower your body.
• Keep elbows close to your ribs—don’t let them flare out.
• Lower yourself until your shoulders are in line with your elbows.

Tip: Avoid collapsing your chest or letting your shoulders dip below elbow level, as this can strain your shoulders.

Step 4: Maintain a Strong Core & Engage the Legs

• Keep your core engaged and your legs active to maintain stability.
• Your body should remain in one straight line from head to heels.
• Tuck your tailbone down but avoid dropping the hips or letting your lower back sag.

Tip: Think of pushing the floor or mat away with your hands to maintain strength and control.

Step 5: Hold or Transition

• You can either hold Chaturanga for a few breaths or transition into:

  • Cobra Pose – a gentler backbend variation, typically with elbows slightly bent.
  • Upward-Facing Dog – straightening the arms and lifting the chest out, with knees and thighs off the floor.
  • Push back to Plank if repeating in a sequence as a “tricep pushup” exercise to build arm, chest, and core strength.

Tip: If you’re building strength, hold Chaturanga for a few seconds before moving to the next pose.

The Role of Breath in Chaturanga

Breathing is key in yoga, and Chaturanga is no exception. Here’s the proper breathing while performing the Four-Limbed Pose:

• Inhale in Plank Pose.
• Exhale as you lower into Chaturanga.
• Inhale as you transition into Upward-Facing Dog or Cobra Pose.

Focusing on breath control helps maintain stability and prevents muscle tension.

Common Chaturanga Mistakes to Avoid & How to Fix Them

Chaturanga Dandasana is a challenging pose that requires proper alignment and control. Many practitioners unknowingly develop bad habits that can lead to strain or injury. Recognizing and correcting these common mistakes is important to build strength safely and improve your overall yoga practice. 

Here’s what to watch out for and how to fix them:

• Elbows flaring out: Keep elbows close to ribs for proper shoulder engagement.
• Hips sagging or lifting too high: Engage your core and keep your body in a straight line.
• Dropping shoulders too low: Keep them level with elbows to prevent strain.
• Forgetting to breathe: Use steady inhales and exhales to maintain control.

How to Practice Chaturanga Safely

To prevent injuries during yoga practice, it’s essential to begin by warming up properly with wrist and shoulder stretches. This helps prepare your body for the poses and reduces the risk of strain or injury. 

Another crucial aspect is to listen to your body and modify the pose as needed. Each person’s flexibility and strength levels are different, so it’s important to make adjustments that suit your individual needs and capabilities. Working with a certified yoga teacher for personalized guidance can make a significant difference, especially if you are a beginner or unsure of what to do. A professional can provide you with the correct techniques and help you avoid common mistakes that could lead to injuries. It’s advisable to avoid practicing yoga without supervision if you have experienced any injuries in the past.

How to Develop the Strength for Chaturanga

If Chaturanga feels too challenging, build strength with these exercises:

1. Modified Chaturanga (Knees Down)

As a modification for beginners, you can do the Knees-Down Chaturanga also called the Eight-Limbed Pose (Ashtanga Namaskara):

• Start in Plank Pose with knees on the yoga mat.
• Lower your chin and chest while keeping your elbows tucked in and your tailbone pointing up.
• Push back up or slide into Cobra Pose, then repeat.

2. Triceps Push-Ups

• Keep elbows close to your body (either with knees down or off the mat)
• Perform controlled push-ups to strengthen the arms and shoulders.

3. Dolphin Pose

This pose strengthens the shoulders and upper body, preparing for Chaturanga:

• From Downward-Facing Dog, drop on your elbows.
• Adjust your feet and move them a little backward.
• Keeping your shoulders away from your ears, move your shoulders past your elbows as you lower the hips and legs parallel to the floor (like in a low-plank pose).
• Slide the hips back up, and repeat.

4. Forearm Plank

From the Plank Pose, lower your elbows on the floor while keeping your shoulders over the elbows. Stay here for a few breaths to a few minutes. This pose builds core strength to maintain proper alignment in Chaturanga.

Other Chaturanga Adjustments and Variations

Whether you’re a beginner or looking to deepen your practice, here are some adjustments you can make to make the most of our practice.

For Beginners

• Knee-Chaturangaor Eight-Limbed Pose: Lower your knees to the mat before bending your elbows to reduce upper body strain.
• Wall Chaturanga: Practice against a wall or incline to build strength gradually and learn proper alignment.
• Block Support: Place yoga blocks under your shoulders for support and guidance.
• Hold a High Plank: If you cannot bend your elbows safely yet, you can strengthen your arms and core by holding the high plank pose before progressing to the full pose.

For Advanced Students

• One-Legged Chaturanga: Lift one foot off the ground for an extra challenge.
• Slow Chaturanga: Lower down in five to 10 seconds for strength and control.
• Jump-Back Chaturanga: From standing, jump back into Chaturanga with a controlled landing (try not to make a noise when your feet touch the floor).
• Chaturanga Hold: Build endurance by holding the pose for longer durations.

Conclusion

When practicing Chaturanga, proper alignment is essential to prevent injuries and develop a strong foundation for advanced poses. To practice safely, it’s best to work with a certified yoga teacher or attend in-person yoga classes for guidance and corrections. With consistency, breath awareness, and gradual progress, Chaturanga will strengthen both your body and mind and enhance your overall yoga practice.