What Your Struggle With Chaturanga Is Really Telling You

If you’ve ever taken a Vinyasa yoga class, chances are you've come face-to-face with Chaturanga Dandasana and maybe even dreaded it. Also called Four-Limbed Staff Pose, Chaturanga is the yogic version of a low push-up and a staple in sun salutations. It strengthens your arms, shoulders, chest, core, and wrists and is essential for building toward more advanced poses like arm balances and inversions.

But despite being a foundational pose, it’s also one of the most challenging. If you're finding Chaturanga difficult or even painful, your body might be trying to tell you something. Here are four common signs that your alignment or strength may be off and how to correct them for a safer, more effective practice.

1. Your Shoulders Hunch Toward Your Ears

What it means: You likely have poor posture or tight chest muscles.
Spending long hours at a computer or on your phone can create rounded shoulders, which show up in your Chaturanga as a shrugging motion that puts unnecessary strain on your neck and upper back.

Fix it:
In your everyday posture, practice rolling your shoulders down and back. Incorporate yoga poses that improve posture and open the chest, such as:

• Cat-Cow Pose: Start on all fours, alternate between arching and rounding your spine with breath.

• Plank Pose: Engage your core and glutes to maintain a straight line from head to heels.

• Downward-Facing Dog: Lift your hips high, draw your shoulders away from your ears, and extend your spine.

Hold each pose for 5 to 10 deep breaths to build awareness and stability.

2. You Experience Neck Pain

What it means: Your head is out of alignment.
Looking too far down (or tucking your chin) during Chaturanga throws off your alignment and increases strain on your neck.

Fix it:
Set your gaze slightly forward not at your feet or directly below your head. When lowering from plank into Chaturanga, keep your body level and eyes looking just ahead on the floor.

• Chaturanga Dandasana Tip: Lower until your elbows are at a 90-degree angle, keeping them hugged in close to your ribs. Maintain a long spine and neutral neck throughout.

3. Your Elbows Flare Out

What it means: Your wrists may be weak, or you’re not engaging your hand muscles.
Elbows drifting out to the sides is a sign you’re not maintaining proper hand and wrist alignment, which reduces stability and increases the risk of injury.

Fix it:
Engage Hasta Bandha the "hand lock" in yoga to create a solid foundation:

• Spread your fingers wide, pressing all finger pads into the mat.

• Root down into the base of your thumb and pinkie finger.

• Align your middle finger with your forearm for proper wrist support.

This action activates your forearms and shoulders, helping keep your elbows tucked in during the pose.

4. Your Hips Sag or Your Lower Back Aches

What it means: You need more core strength.
If your hips drop or you feel pressure in your lower back, your core isn’t fully engaged. Chaturanga demands full-body coordination, and a weak core shifts the burden to your shoulders and wrists.

Fix it:
Strengthen your abdominal muscles with these yoga poses:

• Boat Pose: Sit with your legs lifted, spine long, and arms reaching forward.

• Side Plank: Balance on one hand and the side of one foot, engaging your obliques.

• Bridge Pose: Lie on your back, lifting your hips to engage your glutes and back.

• Locust Pose: Face down, lifting your chest and legs off the mat to build posterior strength.

Practice these regularly to support better control and balance in Chaturanga.

Bonus Modifications to Help You Build Strength

If you’re still working toward a strong Chaturanga, these props can help you find proper form without straining:

• With a Yoga Strap: Loop a strap just above your elbows, hip-width apart. It acts as a support system as you lower down, preventing elbows from flaring and keeping your shoulders aligned.

• With Yoga Blocks: Place two blocks shoulder-width at the top of your mat. From plank, lower until your shoulders gently touch the blocks. This helps you feel the correct depth and alignment while staying supported.

The Takeaway

Struggling with Chaturanga isn’t a failure it’s an invitation to listen to your body and refine your technique. Whether it’s your shoulders, wrists, core, or posture that needs attention, small tweaks and strengthening exercises can dramatically improve your practice.

If this article helped you deepen your practice, share it with a fellow yogi or subscribe to our newsletter for more movement tips and mind-body insights.