Low Plank Pose

Chaturanga Dandasana

Low Plank Pose

What is Low Plank Pose?

Low plank pose, or chaturanga dandasana in Sanskrit, is most commonly practiced in Vinyasa yoga as a transition between plank and upward-facing dog pose. From plank, the yogi bends their elbows and lowers their body toward the ground, using the strength of their core and arms to hold the pose.


  • Begin in plank.
  • Exhale and bend the elbows until the upper arms are parallel to the floor. Keep the elbows close to the body. The legs and torso should be in one straight line. Gaze toward the floor.
  • Breathe while holding the pose.


  • Avoid if there is shoulder injury
  • Lower the knees to the floor if needed

Benefits of Low Plank Pose

  • Strengthens the arms and back
  • Builds core strength
  • Builds physical stamina

Low Plank Pose Details

Sanskrit Name
Chaturanga Dandasana
chut-ur-un-gah dun-DAH-sah-nah
Pose Level
Nasagre (Tip of the nose)
Pose Type
Core, Strength
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