Bent-Arm Plank Pose


(Chaturanga Dandasana)

Level: Moderate

Benefits: Strengthens the arms and wrists. Tones the abdomen.

Cautions: Carpal tunnel syndrome. Pregnancy.

How To

Bent-Arm Plank Pose
Fig. 1 Fig. 2
  1. From the Child Pose reach your body forward into a Straight-armed Plank, toes curled under, pressing back into the heels and hands beneath the shoulders. Firm your shoulder blades against your back ribs and lengthen your tailbone toward your feet, engage your abdominal muscles.
  2. With an exhalation slowly lower your torso and legs to a few inches above and parallel to the floor. Throughout your stay in this position, keep the tail bone firmly in place and the legs very active by pressing the heels away from you. Lengthen through the front of the body. Press down into the bases of the index fingers, hold the elbows close to your sides, broaden between the shoulder blades and keep your neck long. (fig 1)
  3. This pose is one of the sun salutation sequence but you can also practice it by itself for 10 – 30 seconds.
  4. Release by either laying down on the floor or pushing back up into the Plank Pose and back to Child Pose.
  • To help support the pose you can place a rolled up towel or folded blanket beneath the thighs and lightly rest on it. Alternatively you can rest the knees on the floor. (fig 2)
  • If your wrists are weak you can perform the pose with your forearms on the floor.