Traditional
Low Plank
Chaturanga Dandasana
Lower from Plank until the elbows bend to about ninety degrees.
- Benefits
- Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
- Props
- No-props
- Hold Time
- 5 to 8 breaths
- Cautions and Contraindications
- Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
- Entering Low Plank
- Begin in Plank Pose. Shift the body slightly forward. Bend the elbows straight back and lower until the shoulders are level with the elbows. Take a steady inhale to create length, then use the exhale to settle into the final shape.
- Exiting Low Plank
- Lower the body to the floor or press back to Plank or Upward Facing Dog. Release the elbows and shoulders gradually. Pause in a neutral position for a moment before continuing.