Low Plank Pose
Chaturanga Dandasana
What is Low Plank Pose?
Low plank pose, or chaturanga dandasana in Sanskrit, is most commonly practiced in Vinyasa yoga as a transition between plank and upward-facing dog pose. From plank, the yogi bends their elbows and lowers their body toward the ground, using the strength of their core and arms to hold the pose.
Instructions
- Begin in plank.
- Exhale and bend the elbows until the upper arms are parallel to the floor. Keep the elbows close to the body. The legs and torso should be in one straight line. Gaze toward the floor.
- Breathe while holding the pose.
Cautions
- Avoid if there is shoulder injury
- Lower the knees to the floor if needed
Benefits of Low Plank Pose
- Strengthens the arms and back
- Builds core strength
- Builds physical stamina
Low Plank Pose Details
- Sanskrit Name
- Chaturanga Dandasana
- Pronunciation
- chut-ur-un-gah dun-DAH-sah-nah
- Pose Level
- Beginner
- Drishti
- Nasagre (Tip of the nose)
- Pose Type
- Core, Strength
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