Chaturanga Dandasana (Low Plank Pose)

Come into Adho Mukha Svanasana position. The gap between the arms should be equal to shoulder width. Ensure at least a 30 cm gap between the big toes.

Bend the elbows and lower the body so that the chin, knees and chest should touch the floor. Exhale while lowering the body. Now the body should be straight.

Inhale and lift the chin, knees, and chest.

No part of the body should touch the floor except your palms and toes.

Do not hang on your belly. Shoulder blades should not come out.

The muscles of the upper arms and stomach should be tightened to keep the back straight.

Keep this final position as long as it is convenient and keep breathing normally.

To release the pose, exhale and bring the body down to the floor.

Shoulders drooping lower than elbow height.

Hunched shoulders

Uneven hands.

Arching or bowing your head.

Sinking hips or lifting your buttocks.

Lowering more than 90 degrees.

Strengthens the back, core muscles, and quadriceps.

Alleviates backache.

Enhances overall body flexibility and health.

Improves your posture.

Relieves arthritic and osteoporosis pain.

Improves blood circulation and regulates blood pressure.

Boost the respiratory system by opening the lungs and chest.

May help reduce fatigue and inflammation in breast cancer survivors.

Reduce the strain on the heart and also manage stress levels.

May help reduce weight.

Prepares you for advanced yoga poses.

Enhances overall mental well-being.

Balances the chakras helping a spiritual connection.

Avoid in case of an injury in the back, shoulder, or hand.

Avoid in case you are suffering from wrist, elbow, shoulder, or lower back pain.

Avoid if you are suffering from Carpal Tunnel Syndrome.

Avoid if suffering from high blood pressure.

Pregnant women or beginners to do this yoga only under the guidance of a Yoga teacher.

Avoid during the last trimester of pregnancy.