Vinyasa Flow: Plank, Chaturanga, Up-Dog, Down-Dog

How many times have you heard your yoga instructor say, “Move through your flow,” or “Take a vinyasa,” or “Chaturanga, up dog, down dog”?

Chaturanga is often part of a “vinyasa” or “flow” that yogis do on the way back to Downward Dog. Chaturanga assists in building arm and core strength, while up dog stretches the spine. Both poses require a lot of strength.  It is important to maintain proper alignment to avoid wrist pain and shoulder injuries. 

Chaturanga is a foundational yoga pose that:

  • Increases arm and wrist strength
  • Tones the abdominal region

  • Corrects the body’s overall posture
  • Improves sense of balance

Transitioning through Chaturanga Dandasana to Upward-Facing Dog is a key movement in Sun Salutation sequences. Both poses require strength and meticulous alignment.

This video demonstration guides you through the steps of this Vinyasa flow: High Plank > Chaturanga > Upward-Facing Dog > Downward-Facing Dog

Practice a modified Chaturanga on your knees before moving to your toes. Breath deeply throughout this sequence, and ALWAYS work within YOUR pain-free range.