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Chaturanga Dandasana
low plank pose
- Strengthens shoulders, arms and wrists.
- Strengthens abs.
Contraindications
- Wrist & shoulder injuries
GETTING INTO THE POSE
- From a plank position with the hands and elbows directly below the shoulders.
- Push the heels back to activate the legs.
- Keep the spine as neutral as possible and tighten the muscles in the trunk to stay straight and stable.
- The sitting bones come slightly towards the back of the knees to make space in the lower back, feel how your lower abs tighten.
- Exhale: Roll forward on your toes, bring the weight forward and bend the elbows.
- Keep the elbows close to the torso and above the wrists.
- Shoulders away from ears.
- Gaze slightly forward.
BREATH
- Inhale: lengthen between your crown and your heels & the pubic bone and the sternum.
GETTING OUT OF THE POSE
- Push the sternum forward and up to urdhva mukha svanasana.
- Or -
- Bend the elbows further and bring your body to the mat.
PREPARATORY POSES
- Phalakasana | Plank pose
SUBSEQUENT POSES
- Phalakasana | Plank pose
- Urdhva Mukha Svanasana | Upward facing dog
REPLACEMENT POSES
- Bring knee-chest-chin to the mat
- Phalakasana | Plank pose
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