Smart Workout Diary

Chaturanga Pushup

The Chaturanga Push-Up is a controlled yoga transition that lowers the body from a high plank toward a low plank position. It primarily trains the chest, triceps, shoulders, and core while developing upper-body strength, shoulder stability, and body control for yoga flows.

Demonstration

Chaturanga Pushup — demonstration 1
Chaturanga Pushup — demonstration 2

Instructions

  1. Start in a high plank with hands under or slightly ahead of the shoulders, arms straight, legs extended, and feet about hip-width apart.
  2. Create one long line from head to heels by bracing the abdomen, lightly squeezing the glutes, and keeping the neck neutral.
  3. Shift slightly forward so the shoulders move just ahead of the wrists, then bend the elbows straight back alongside the ribs.
  4. Lower with control until the upper arms are roughly parallel to the floor, keeping elbows close and the body moving as one unit.
  5. Finish safely by pressing back to high plank or transitioning into the next yoga pose; lower the knees first if you cannot maintain alignment.
Muscle Group
Chest
Other Muscle Groups
Triceps, Delts
Type
Yoga
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Keep the elbows narrow. Let them track backward rather than flaring out to the sides.
  2. Do not let the hips sag or lift. Maintain abdominal tension throughout the descent.
  3. Use a shallow range at first. Lower only as far as you can control without losing shoulder or spinal position.
  4. Match the breath to control. Inhale as you lower and avoid holding your breath.
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