Chaturanga Dandasana
A low push-up position fundamental to Vinyasa yoga. Requires significant shoulder and core strength and is the foundation of the Sun Salutation sequence.
Strengthens arms, wrists, and core, builds shoulder stability, prepares the body for arm balances and backbends.
From plank, lower the body halfway down, keeping elbows close to ribs at 90 degrees. Shoulders stay in line with or above wrists. Keep body straight, core engaged. Do not let hips sag or rise. Transition immediately to Upward Dog or hold 5 breaths.