Chaturanga Dandasana

Chaturanga fails at the shoulders. When the body drops below elbow height, the front of the shoulder takes a load it was not built for, and repeating that forty times a class is how shoulder pain starts. The pose is correct when the shoulders stop at the height of the elbows and the body stays one rigid line. That is a strength standard, not a depth standard.

To lower with control from Plank to a shoulder-height hover, with the core, legs and arms working as one piece.

1. 1Begin in Plank with the shoulders over the wrists and the body in one line.
2. 2Shift the body forward slightly so the shoulders move past the wrists.
3. 3On an exhale, bend the elbows straight back, hugging them along the ribs.
4. 4Lower until the shoulders are level with the elbows and the upper arms are parallel to the floor.
5. 5Keep the legs strong, the core engaged and the neck in line with the spine.
6. 6Hold for one breath, then press back to Plank or lower to the floor.

Instead of searching for the “correct” position, notice:

• •Elbows point straight back and stay close to the ribs. Flared elbows overload the shoulders.
• •Shoulders do not drop below the elbows.
• •Body stays in one line from head to heels with no sagging hips.
• •Wrists are under the shoulders to slightly forward, fingers spread with the whole hand pressing.
• •Gaze slightly ahead of the hands, neck neutral.

Exhale as you lower and keep the exhale steady while you hold the position. The breath is easy to lose here, and holding it is a sign the pose is beyond the current strength.

Shoulder height is the first thing to see. A student whose chest has dropped below the elbows or whose shoulders are rolling forward is borrowing from the joint instead of the muscle. The second read is the hips, which sag or pike when the core runs out.

Reflect after practising:

• •Stop at the height where the shoulders are level with the elbows. Lower is not stronger.
• •Drop the knees if the line breaks, and keep the same elbow position.
• •Build the pose from Plank and slow lowering before doing it in flow.

Rather than mistakes, you may notice:

• •Practise slow negative lowers from Plank, five seconds down, then knees to the floor.
• •Use a block under the chest as a depth guide.
• •Strengthen the triceps and serratus with Plank holds and Scapular Push-Ups.

• •Knees down with the same elbow position.
• •Hold at the top of the push-up with the elbows bent slightly.
• •Lower fully to the belly and skip the hover.

• ✓Press to Plank, or lower fully to the belly and continue to Cobra or Upward Facing Dog.
• ✓Pause in Child's Pose or Downward Facing Dog after a set of repetitions to rest the wrists.