About Chaturanga Dandasana

Chaturanga requires core engagement and shoulder stability hovering parallel to floor.

How to Perform Chaturanga Dandasana

1. From Plank, shift slightly forward onto toes.
2. Exhale, bend elbows straight back hugging ribs.
3. Lower body in straight line until elbows reach 90 degrees.
4. Keep shoulders level with or above elbows; hold for 1-2 breaths before Cobra.

Key Benefits

• Strengthens wrists, triceps, shoulders, and chest.
• Develops deep core stability.
• Builds body coordination.

Breathing Guidance

Exhale smoothly as you lower into 90-degree bend.

Precautions & Safety

Never let shoulders dip below elbows to protect rotator cuff.

Tips for Beginners

Lower knees to mat to build upper body control safely.