Chaturanga Checkup

Whether you’re in a C1 or Yoga Sculpt class, chances are you’ll do a Chaturanga (high to low plank) at least a few times. If it’s your first or 500th Chaturanga, it’s important to move with proper alignment so you don’t burn out or injure yourself.

Here’s a breakdown of moving in and out of Chaturanga, so you can feel your best while you flow. 

High Plank 

Your Chaturanga starts here! 

Keys to safe alignment

• Place your palms shoulder-width apart and actively press into your mat to turn on your back muscles

• Stack your shoulders over your wrists 

• Draw your shoulder blades together on your back to open your chest  

• Engage your legs and press back through your heels  

• Draw your belly button toward your spine to engage your core 

• Bring your hips in line with your heels and shoulders 

• Gaze down at your mat to elongate the back of your neck 

Avoid

• Gazing too far up or down 

• Letting your core drop towards the mat

Low Plank  

To get here from High Plank, shift forward onto your toes, then lower down no more than halfway. 

Keys to safe alignment

• Hug your elbows into your sides as you descend into Low Plank 

• Bend your elbows no more than 90 degrees and stack them directly over your wrists 

• Lengthen your spine and reach through the crown of your head

• Keep your core and legs engaged  

• Align your hips with your heels and shoulders 

Avoid

• Hunching or collapsing into your shoulders

• Letting your elbows splay out, away from your rib cage 

• Letting your hips sag toward your mat

Upward Facing Dog 

To transition here from Low Plank, straighten your arms and flip to the tops of your feet.  

Keys to safe alignment

• Stack your shoulders over your wrists 

• Gaze straight ahead to protect your neck  

• Press your chest through your shoulders and gently squeeze your shoulder blades together behind you 

• Press your big toenails into your mat to engage your legs and lift your hips, knees and thighs off your mat 

Avoid

• Gazing too far up or down

• Letting your thighs drop to the mat

• Collapsing onto your wrists and hunching your shoulders 

Listen to your body and do what best serves your yoga practice! The only non-option? Breath! Use your breath as a guide to flow through Chaturanga and to focus your mind when it starts to get challenging.  

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