Sanskrit: Chaturanga Dandasana
chut-oor-ung-ah dahn-DAH-sah-nah
Benefits
Strengthens arms, wrists and core
Tones abdominal organs
Improves focus and perseverance
Standard Cues
Begin in Plank. Bend your elbows with an exhale, lowering your body until your upper arms are parallel to the floor.
Engage your core and legs, hugging your elbows toward your body.
Hold the pose and take slow, deep breaths.
Lower your knees and then whole body to the floor with an exhale.
Modification
Lower your knees to the floor.
Short Cues and options
Keep elbows in, above wrists
Upper arms parallel to floor
Abs engaged
Hands shoulder width apart
Precautionary Warnings
Avoid this pose if you have carpal tunnel syndrome or shoulder or wrist injury.