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Low Plank | Chaturanga Dandasana
Chaturanga energizes the body and builds core strength. It strengthens the legs, glutes, back, abs, shoulders, arms and wrists.
Sanskrit: Chaturanga Dandasana
Drishti: on the floor or forward
Counterpose: downward facing dog
Materials
- Yoga mat
Instructions
- Start in a high plank position. Place your hands directly below the shoulders with arms straight. Inhale and extend the legs and flex the feet. Keep the core engaged, hips lifted and shoulder blades drawn together.
- Exhale and lower your body until your upper arms are parallel with the floor. Keep the body straight, avoid dipping down or bumping up the waistline.
- Hold for a few breaths and slowly release.
Notes
Modification: For a gentle variation, keep your knees lowered to the floor.
Preparatory poses: mountain, high plank, downward facing dog
Follow-up poses: upward facing dog, downward facing dog