Chaturanga Pose
Expert Advice
Keep your elbows close to your body and do not let your shoulders drop below your elbows to maintain proper alignment and prevent injury.
How-to-do Steps
- Begin in a plank position with your shoulders over your wrists and your body in a straight line.
- Engage your core and legs, keeping your body rigid.
- Lower your body towards the floor by bending your elbows, keeping them close to your sides.
- Stop when your elbows reach a 90-degree angle and your upper arms are parallel to the floor.
- Hold this position, keeping your body straight and strong.
- To release, either push back up to plank or lower all the way down to the floor.
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Muscles Worked
Chaturanga Pose primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, Abs, Triceps, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads16%
Hamstrings12%
Calves12%
Glutes12%
Shoulders12%
Chest12%
Abs12%
Triceps12%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Chaturanga Pose work?
Chaturanga Pose primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, Abs, Triceps. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Chaturanga Pose?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Chaturanga Pose suitable for beginners?
Yes, Chaturanga Pose is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
