Low Plank Pose | Chaturanga Dandasana

LOW PLANK POSE INSTRUCTIONS

1. Start in plank pose with your hands under the elbows and the elbows under the shoulders.
2. As you exhale, roll forward on your toes and bend your elbows until your arms form a 90 degree angle.
3. Stay in Chaturanga Dandasana for 15 to 30 seconds.

MINDFULNESS PRACTICE

Keep your core engaged, your abs pulled in and maintain your elbows close to your torso. Pull your shoulders away from your ears, look forward and maintain your torso and legs in line and parallel to the floor. If you don’t have enough core strength, or if you feel tired, keep your core engaged, lower your knees to the floor and work on maintaining proper alignment.

CHATURANGA DADNDASANA BENEFITS

The low plank is a great yoga pose to tone your abs, trim the waist and to strengthen your arms, shoulders and wrists.

VIDEO DEMONSTRATION

CONTRAINDICATIONS

Pregnancy or carpal tunnel syndrome.

PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES

Start with Adho Mukha Svanasana or plank pose and then progress to Chaturanga Dandasana. Follow-up with upward facing dog or downward facing dog pose.

RELATED YOGA POSES

Try these other yoga poses to relax and relieve stress and tension:
Upward facing dog pose
High lunge pose
Plank pose
Knees chest chin pose

YOGA ESSENTIAL FLOWS