5 Steps to a great Chaturanga

So often practised in a Vinyasa class, when done properly, this pose, which is the transition between high plank and Upward Facing Dog, has the potential to build awesome shoulder and core strength. However, when practised repeatedly wrongly, has the potential to cause shoulder pain and injury.

Watch my video for simple steps to a great Chaturanga.

Want to learn more about yoga for strong, yet mobile, healthy shoulders? The Yoga for Shoulder Strength and Mobility Workshop is on Saturday 7th April, 10-1 at Gwills Yoga, Newquay, Cornwall.


Core strengthening – forearm plank

Serratus Anterior strengthening – scapula push ups


1. In high plank, lengthen the tail bone, hugging the lower belly in. Broaden the shoulder blades by pushing the floor away.

2. Scoot forward onto your toes, keeping the neck in-line with the spine. Look down or slightly ahead, not forward.

3. Drop the knees, keep everything else, as you bend into the elbows. Take a few push ups here to strengthen the biceps, whilst maintaining the integration of the core and the SA.

4. When that becomes pretty easy, do the same without the knees on the floor.

5. Lower the shoulder to just above the elbows. Do not dip the heads of the shoulders lower than the elbows. This is the primary reason for shoulder pain and injury in a Vinyasa practice.


Lower all the way to the floor, roll back the shoulders, lifting the chest and the head into cobra.

From Chaturanga, release the toes, lift the chest and head, keeping pushing the floor away as you drop the hips, coming into Up Dog.

Roll over the toes into Up Dog, roll back over into Down Dog.

Hope to see you at the Yoga for Shoulder Strength and Mobility Workshop on Saturday 7th April – 10am-1pm, at Gwills Yoga, Newquay, Cornwall.

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