Low Plank: Chaturanga Dandasana | Traditional
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
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.