On hands and feet

Chaturanga

Chaturanga Dandasana

Elbows hug in, lower until they bend to ninety degrees.

Usually held for 1 breath

How to get into Chaturanga

Where Chaturanga flows next

Flows with Chaturanga

Wake-UpMorning · about 3 minCat and cow, down dog and one Sun A: a few minutes to start the day. Play Steps and poses
Morning VinyasaAll levels · about 32 minSalutations, a standing series on each side, balance, core and a long rest. Play Steps and poses
Power FlowStrong · about 38 minSun A and B, warriors, side plank and Wild Thing, crow, deep backbends, shoulder stand. Play Steps and poses
Sun SalutationsWake-up · about 12 minThree rounds of Sun A and two of Sun B, one breath per movement. Play Steps and poses
Steady BalanceStanding · about 20 minTree, Warrior III, Half Moon and Standing Splits each side, then Eagle, Dancer and boat. Play Steps and poses
Crow PoseArm balance · about 22 minCore work, knee to nose and deep squats to find the shape, then three tries at Crow. Play Steps and poses
DancerBalance · about 26 minLunges and backbends open the front body, then Tree builds to Dancer each side. Play Steps and poses
WheelBackbend · about 26 minWild Thing, lunges and belly backbends, Camel and Bridge warm the spine, then Wheel. Play Steps and poses
Bird of ParadiseBind · about 33 minWarriors and side angle open the hips, Tree steadies, then Bird of Paradise from a bind. Play Steps and poses
EagleWrap · about 29 minShoulder and hip openers, Chair and Tree for strong legs, then three rounds of Eagle. Play Steps and poses
HeadstandInversion · about 26 minDolphin, forearm plank and core build the strength, three Headstands, then Shoulder Stand. Play Steps and poses
CamelHeart opener · about 23 minLunges and belly backbends open the front body, Camel from Thunderbolt and Hero, then Rabbit. Play Steps and poses

See every pose drawing, each free to download as an SVG, or build your own flow from Chaturanga.