Skip Nav
30-Minute Power Yoga Flow Workout
Get Fit 2018 Workouts
30-Minute Power Yoga Flow For Tight Abs and a Toned Butt
Weight Watchers Name Change
Weight Loss
The 6 Major Changes to Expect With the Weight Watchers Rebranding
30-Days-to-Strong
Build Muscle and Boost Your Metabolism With This Weighted Workout
Are Evening Workouts Good For You?
Beginner Fitness Tips
5 Reasons Working Out at Night Will Change Your Life
30-Days-to-Strong
Long and Lean Full-Body Yoga Flow

How Do You Do Chaturanga?

The 1 Yoga Pose Most People Get Wrong — and How to Fix It

After teaching yoga around the world for four years, I've noticed that there are a few postures the majority of people struggle with. Most of these are yoga poses that are on the more advanced side, but there's one beginner posture that I see people getting wrong more often than not — and that's Chaturanga.

Chaturanga is the Four-Limbed Staff Pose, and if you've ever taken a Vinyasa yoga class, you've done your fair share of Chaturangas. They're incorporated into the flow of Vinyasa, and you often move through a Chaturanga and Upward Facing Dog just before you land back in your Downward Facing Dog. Chaturanga is affectionately known as the yoga push-up, and although it's done many times in a basic yoga class, it's rare to see an instructor teach it in depth.

The most common mistake I see is that people are letting their shoulders fall too far forward, almost all the way to the ground. Yoga teachers will call this "dumping" in the shoulders. This is worrisome because it could compromise your shoulder girdle. You never want your shoulders to go below the line of your elbows, because not only does that stop you from building strength, but it could eventually cause harm in the joints in your shoulder area.

ADVERTISEMENT

Here are the top things to keep in mind when you're doing Chaturanga:

  • Never let your shoulders come below the line of your elbows.
  • Your elbows should always be directly above your wrists.
  • You should be looking down at the ground in front of you, so you don't strain your neck.
  • Draw your shoulder blades together on your back.
  • Squeeze your elbows into your body as much as you can.

Just like with any other type of exercise, if you don't perform yoga postures with the correct form, you could be at risk for injury. If you have trouble keeping this form when you're flowing in and out of Chaturanga, simply perform the posture on your knees. You don't have to do the full pose right off the bat. It's better to modify and build up the strength rather than do it wrong and potentially hurt yourself.

Next time you try Chaturanga and you do it with the proper form, you'll see how much harder it is, but that's exactly the challenge you're going for!

If you want to nail your Chaturanga, take some time outside of your yoga class to simply practice going from plank to Chaturanga and back again, as many times as you feel is necessary. It might even help to do the move in front of a mirror so you can see your form. You know how the saying goes: practice makes perfect.

From Our Partners
Back and Arms At-Home Workout
Best Sports Bras For Yoga
Best Workout Clothes For Women
Breathing and Exercise
How to Do a Single-Arm Row
Workouts to Get Back in Shape
A Trainer's Favorite Dumbbell Exercises
Best Activewear at Nordstrom 2018
How to Strengthen Your Arms
Britney Spears Yoga Video in Hotel
How Often Should I Do HIIT?
Best Leggings From Nordstrom 2018
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds