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Chaturanga Dandasana

Yoga / Popular

Build the low-plank push-up with correct elbow and shoulder positioning.

What coaches agree on

  • Build toward the full pose by lowering with your knees on the floor until your shoulders and core are strong enough for the whole thing — that's a legitimate way to train it, not a lesser version.
  • Keep your elbows tucked in against your ribcage as you lower, never winging out to the sides, and stop with your shoulders no lower than your elbows — roughly a right angle in the arm.
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  • Before you bend your elbows, shift your weight forward onto the balls of your feet so your elbows can stack directly over your wrists as you come down.

Common mistakes

  • The core switches off and the straight line breaks down — the lower back sags, the hips ride up while the chest drops, or the whole body collapses into a heap instead of a controlled lower.
  • The shoulders creep up toward the ears and the shoulder blades collapse together, instead of staying drawn down and open across the collarbones.