How to Modify Chaturanga (3 Ways!)

In my last post, I showed you how to fix some common mistakes that I see people making while attempting the chaturanga. Today I am going to show you three ways to modify.

Modification #1: Use a Strap

Put the strap right above the elbows. Make sure the strap is as wide as your shoulders. Get into a plank and then shift into chaturanga. The strap forces your elbows to stay in close, magically catches you at the bottom and puts you into perfect position.

Modification #2: Use Blocks

Set the blocks up so that one will be under your chest and one under your hips. You’ll have to adjust the distance for your body. Place the hands by the first block and lower until you touch the blocks. Always lead with the chest!

Modification #3: On one knee or on both knees

Get into a plank and drop down to one knee or both of your knees. Uncurl the toes. Lead with the chest as you lower down halfway.

Watch the video below and try these modifications until you gain the upper body strength required to chaturanga from the toes.

How to Chaturanga (the Right Way!)

As a yoga teacher, it pains me to watch my students STRUUUUUGLE through certain poses. One of the biggest struggles for you guys is the dreaded chaturanga. But it’s okay…i gotchu boo! Today I’m going to help you fix your Chaturanga. Doing this pose with proper form can help to increase your upper body strength, improve core strength, and get you one step closer to having Michelle Obama arms!

But first, let’s talk about two common mistake that I see as you’re struggling through Chaturanga.

Common Mistakes #1: The Belly Flopper

Belly Floppers attempt chaturanga and end up flopping on their bellies. You most likely flop because your elbows are out wide, your upper back is rounded and you might lack the upper body strength to control your body on the way down.

Common Mistake #2: The Transitioner

The transitioner doesn’t actually pause in Chaturange. You just sliiiiiiide right through and go straight to upward facing dog. Chaturanga is a pose not a transition.

Watch the video below to see what I mean!

How to Actually Chaturanga

  1. Start in plank pose. Your body should be in one straight line from the crown of your head to the heels. Remember to keep your booty down in plank!

  2. Shift forward. Lead with the chest as you lower yourself down. THIS IS THE GAME CHANGER!

  3. Keep the elbows in close! The biceps should graze the side of the body as you lower down. Lower down halfway and pause. You should be hovering above the ground. This is chaturanga!