Plank to Chaturanga Flow

Phalakāsana — Caturaṅga Daṇḍāsana

Plank to Chaturanga Flow
CategoryWarm-Up TypeStrength LevelIntermediate Hold40 sec MusclesArms, Shoulders, Chest, Core BreathingInhale to Plank, exhale to lower

How to do it

  1. EnterCome into Plank: palms under your shoulders, body in one line from the crown of your head to your heels.
  2. HoldExhale, bend your elbows alongside your body and lower into Chaturanga, shoulders no lower than your elbows. Inhale, press back up to Plank. Your body stays in a straight line, hips don't sag. If it's too hard, lower your knees to the mat.
  3. ExitLower your knees to the floor and rest in Child's Pose.

Benefits

Strengthens the arms, chest, and core, prepares you for Sun Salutation transitions.

Cautions

  • Wrist, elbow, and shoulder injuries
  • Pregnancy
  • High blood pressure

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Counterpose

Child's Pose Child's Pose Beginner

Where it appears

  • Power Wave 12 min · Intermediate · voice-guided in the app subscription

Similar poses

Down Dog to Plank Flow Down Dog to Plank Flow Intermediate Mountain Pose with Side Bend Mountain Pose with Side Bend Beginner Neck Warm-Up Neck Warm-Up Beginner Shoulder Rolls Shoulder Rolls Beginner Wrist Warm-Up Wrist Warm-Up Beginner Hip Circles Hip Circles Beginner

Updated: