Heather BlackmonIf you’ve ever skipped a vinyasa flow… or face-planted halfway down, this one’s for you.
Chaturanga Dandasana (Four-Limbed Staff Pose) is one of the most common postures in yoga, but also one of the most frustrating. Whether you’re brand new to yoga or have been practicing for a while, this pose can feel impossible to master.
You’re strong. You’re capable. And still, Chaturanga might feel like your nemesis.
That’s because this pose is essentially a triceps push-up, a very challenging movement in the gym. But with smart progressions and consistent practice, you can absolutely get stronger and feel more confident flowing through your vinyasas.
Why You Should Care About Chaturanga
It’s easy to think, “I’ll just skip it.” But here’s why this pose deserves a spot in your practice:
✔ Upper Body Strength: Builds strong shoulders, triceps, and chest muscles that support everything from daily activities to sports like running, cycling, or skiing.
✔ Core Stability: Strengthens your abs and back, helping you move better and protect your spine during other activities.
✔ Joint Health: Promotes healthy shoulder mechanics and stability when practiced with good form, reducing injury risk in yoga and beyond.
✔ Better Yoga Transitions: Chaturanga is a key part of vinyasa flows. When you master it, your practice feels smoother, more controlled, and more powerful.
✔ Confidence Off the Mat: The strength you build here translates into easier push-ups, improved posture, and greater confidence in your body’s abilities.
Think of it as functional fitness with a yoga twist — strength, control, and endurance all in one move.
Ready to Finally Feel Strong in Chaturanga?
These 3 beginner-friendly drills will help you build upper body strength and stability step by step, so you can stop dreading vinyasas and start flowing with confidence.
Drill #1: Knees-Down Chaturanga
Lower from plank with your knees on the mat. Keep your elbows close to your ribs and pause halfway down. This drill builds strength in your triceps, shoulders, and core without overloading your upper body.
Perfect for building control and alignment while reducing strain.
Drill #2: Wall Chaturanga Hold
Stand facing a wall with your hands at shoulder height. Bend your elbows to 90 degrees and keep them tight to your sides. Hold this position for 20–30 seconds.
Want to make it harder? Step your feet further away from the wall to increase the angle.
Need a little less? Step closer to reduce intensity.
Great for practicing form and activating the right muscles safely.
Drill #3: Triceps Push-Ups
Start in a modified plank (knees down) and lower slowly, keeping elbows tucked close. This drill directly strengthens the pushing muscles you need for Chaturanga.
Builds strength and confidence to progress toward the full pose.
How to Use These Drills in Your Practice
Start by choose the drill that challenges you (but still feels doable). If you can complete the drill easily, move on to the next option.
Aim for 3 sets of 10 reps – you might need to take breaks to complete all 10. Practice this drill 3 to 4 times per week to see quick progress, you can do this before yoga practice or while you’re watching TV.
When a drill starts to feel strong and controlled, level up to the next one. With consistent effort, you’ll build the foundation for a solid Chaturanga that feels strong, steady, and supported.
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Wrap Up:
Chaturanga isn’t a pass-or-fail pose. It’s a powerful opportunity to build control, strength, and resilience in your practice — one smart drill at a time.
