It is important that Chaturanga begins from a strong foundation. Before lowering the body, scan through the checkpoints of alignment. The toes and heels line up with each other, press the hamstrings to the ceiling and firm the thighs. Spin the pelvis under gently to align the front of the hip bones (the ASIS) with the pubic bone in a horizontal plane. Firm the lower abdomen. Broaden the chest and draw the shoulder blades onto the back, externally rotating the shoulder joint. Keep the elbow joint soft and spiral the eye of the elbow forward as the pointy part of the elbow turns back. The finger tips spread wide on the floor with the base of the fingers deeply rooted, the index finger pointing forward and the thumbs pointing gently towards each other. Rock forward onto the toes and line the elbow over the wrist as you lower part way to the floor. Ideally the joints will stack, the wrist and elbow stay in alignment. Keep the chest wide and maintain the cylinder of the lower body. Maintain good alignment to come out of the pose.

• strengthens core
• develops upper body strength, including triceps, upper back, chest, wrist and hands
• generates heat in the body
• powerful and invigorating

• pelvis sagging (see modifications)
• elbows behind wrists
• shoulders rounding in
• head dropping
• de-energized legs

• avoid if experiencing carpal tunnel syndrome
• use caution with repetitive strain injuries in the wrist
• use caution with elbow and shoulder problems

• perform with knees on the floor
• don’t go down as far

This posture is very challenging in and of itself, however in time one can develop strength to move down through Chaturanga and flow over the tops of the feet. This movement can eventually blend to Upward Facing Dog.

Downward Facing Dog (Adho Mukha Svanasana) Upward Facing Dog (Urdhva Mukha Svanasana)