Chaturanga Pose
Build upper body and core strength! The Chaturanga Pose tones your arms and abs. Follow our guide for perfect form.
The Chaturanga Pose is a compound exercise that mainly works the chest and triceps, with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Chaturanga Pose Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Obliques
Chaturanga Pose Variations and Alternatives
How to do the Chaturanga Pose
Chaturanga Pose Instructions
Positioning
Start Position: Begin in a plank position. Place your hands shoulder-width apart on the mat, and keep your feet together. Your body should form a straight line from your head to your heels.
Engage Core: Tighten your abdominal muscles to maintain stability. This will help prevent sagging in your hips or arching in your back.
Movement
Lowering Down: Slowly bend your elbows and lower your body towards the mat. Keep your elbows close to your sides, going to a 90-degree angle.
Maintain Alignment: Ensure that your body stays in a straight line as you lower down. Your hips should not drop lower than your shoulders.
Hold the Position: Once your arms are at the 90-degree angle, hold this position for a few breaths, ensuring that your core remains engaged and your back is flat.
Return to Plank: To exit the pose, press back up through your hands to return to the plank position.
Tips for Beginners
If you find it difficult to hold the pose, you can modify by dropping your knees to the mat.
Focus on your breath; inhale as you lower and exhale as you push back up.
It’s important to practice regularly to build strength in your arms and core.
Safety Considerations
If you experience wrist pain, adjust your hand placement or try using wrist support.
If you feel discomfort in your lower back, reassess your form and consider using the knee modification.
Chaturanga Pose FAQs
What muscles does the Chaturanga Pose work?
The Chaturanga Pose mainly works the chest and triceps, with help from the core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Chaturanga Pose?
None. The Chaturanga Pose is a bodyweight exercise, so you can do it anywhere.
Is the Chaturanga Pose a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Chaturanga Pose go on?
It belongs on push day in a push/pull/legs routine.
What are some Chaturanga Pose variations and alternatives?
Similar exercises include the 3-Leg Chaturanga Pose, Child Pose Push-Up, Dolphin Pose and Downward Dog to Chaturanga Pose.
Training calculators
Work out the numbers behind your training before your next session.