Downward Dog to Chaturanga Pose
Strengthen your core with this yoga flow! Transition from Downward Dog to Chaturanga for a full-body workout.
The Downward Dog to Chaturanga Pose mainly works the chest and triceps, with help from the back and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Downward Dog to Chaturanga Pose Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Lats (latissimus dorsi); Obliques
Downward Dog to Chaturanga Pose Variations and Alternatives
How to do the Downward Dog to Chaturanga Pose
Downward Dog to Chaturanga Pose
Starting Position (Downward Dog)
Begin on your hands and knees on the mat.
Align your wrists directly under your shoulders and knees under your hips.
Press into your palms and tuck your toes under to lift your hips toward the ceiling.
Straighten your legs as much as comfortable, allowing your heels to drop towards the floor.
Your body should form an inverted V shape. Keep your head in between your arms, with your ears aligned with your upper arms. Hold this position for a few breaths.
Transition to Chaturanga
From Downward Dog, inhale and shift your weight forward, moving your shoulders past your wrists.
As you exhale, bend your elbows, lowering your body towards the mat while keeping your elbows close to your sides. This is Chaturanga Pose.
Your body should form a straight line from your head to your heels, avoiding sagging hips or rising shoulders.
Return to Downward Dog
Inhale as you press through your palms and lift your body back up to the Downward Dog position.
Focus on maintaining your form and breathing steadily as you transition.
Repeat
Continue to transition between Downward Dog and Chaturanga for several cycles, focusing on slow and controlled movements.
Aim for 5-10 repetitions, depending on your comfort level.
Tips for Beginners:
If you're struggling with Chaturanga, you can lower your knees to the ground for support.
Ensure that your core is engaged throughout the movements to maintain stability.
Focus on your breath; inhale as you move into Downward Dog and exhale as you lower into Chaturanga.
Downward Dog to Chaturanga Pose FAQs
What muscles does the Downward Dog to Chaturanga Pose work?
The Downward Dog to Chaturanga Pose mainly works the chest and triceps, with help from the back and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Downward Dog to Chaturanga Pose?
None. The Downward Dog to Chaturanga Pose is a bodyweight exercise, so you can do it anywhere.
What are some Downward Dog to Chaturanga Pose variations and alternatives?
Similar exercises include the 3-Leg Chaturanga Pose, Alternating Leg Downward Dog, Body Rock to Down Dog and Bodyweight Front Plank to Downward Dog.
Training calculators
Work out the numbers behind your training before your next session.