Curated Action

Chaturanga Dandasana 5-Second Hold & Vinyasa

Yoga

Chaturanga Dandasana 5-Second Hold & Vinyasa is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration37 sec

Training Details

0:00 / 0:37
Sourceyoutube.com/watch?v=4mqmPAZ23PM
AuthorYouTube creator

Chaturanga Dandasana 5-Second Hold & Vinyasa

Plant hands, step to plank, shift forward, hold chaturanga for 5 counts, press back to plank, lower knees/elbows, and glide through updog to downdog.

Key points

  • Keep elbows hugged to ribcage at 90 degrees during hold
  • Maintain straight body line without sagging hips
  • Glide smoothly through upward-facing dog back to downward-facing dog

Common mistakes

Dipping shoulders below elbow level or dropping the belly.

Sets: 1Rest: 0 secEst. duration: 37 sec
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