Down Dog to Chaturanga
- Pro
- Advanced
- Yoga
This flow shifts you from downward dog into a high plank, then lowers you halfway down with your elbows tucked close before pressing back to start. It trains the chest, triceps and abs through a controlled, repeated transition rather than a static hold. Advanced practitioners use it as a yoga warmup, cooldown or recovery flow, done for reps.
- Muscles
- Chest, Triceps, Abs
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Start in downward dog, hips high.
- Shift forward into a high plank, shoulders over wrists.
- Lower halfway down with elbows tucked (chaturanga).
- Press back up and return to downward dog, then repeat.
Form cues
- Keep your elbows brushing your ribs, not flaring.
- Stop the lower halfway, not at the floor.
- Exhale as you press back up to plank.
Common mistakes
- Elbows flare out wide during the lower. Keep your elbows tracking back along your ribs.
- Hips sag or pike during the plank. Keep your body in one straight line.
- Chest drops all the way to the floor. Stop the descent at elbow height.
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