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Sun Salutation Anatomy: Part 2
4) CHATARUNGA DANDASANA - FOUR LIMBED STAFF POSE
What follows after the equestrian pose (low lunge) is the most awkward part of the sequence. The pose involves very little flexibility and is more about balance, endurance and most important of all, technique.
Step back from the lunge and assume a four-point press-up plank position. The muscles required to maintain this position are numerous, so I'll focus on the larger, more commonly mentioned muscles. Starting with the upper body: the triceps (back of the upper arms) contract to straighten the arms. The front deltoid and pectoral muscles contract as the hands press into the ground. The serratus anterior contracts to stabilize the shoulder blades and prevent them from adducting (coming too close together). The upper trapezius lengthens to keep the shoulders away from the ears.
The inner and outer abdominals and the obliques contract isometrically (without movement) to stabilize the midsection and prevent it from sagging toward the ground. The erector spinae, particularly the multifidus (deeper back muscles), also contract isometrically to stabilize the spine and maintain its neutral curve. The glute muscles engage to prevent anterior pelvic tilt, while the psoas and quadriceps contract to straighten the legs.
Once the practitioner is comfortable in this posture, the elbows bend to lower the body toward the ground, with the upper arms parallel to the floor. This position helps protect the shoulder joint from excessive strain. The chest, shoulders, and triceps contract eccentrically (contracting while lengthening) to control the descent, while the serratus anterior stabilizes the shoulder blades. The middle trapezius and rhomboids contract to draw the shoulder blades together.
The core must engage in unison to stabilize the entire body. The core refers to the lumbar-pelvic-hip complex, meaning the rectus abdominis (deep abdominals), spinal muscles, glutes, and hip-related muscles (psoas and rectus femoris) all contract isometrically. The quadriceps remain engaged to keep the legs straight and lifted off the ground.
As you can see from the list of muscles involved, Chaturanga requires coordinated effort from multiple areas. Weakness or lack of awareness in any one muscle can compromise the pose. If you find this pose challenging, persevere. Muscles need to develop motor memory to activate and sustain the engagement required. This takes time, so breathe slowly and stay patient. There's no substitute for effort and hard work.
I've also included a conversation between Stu Girling and David Keil, where they discuss shoulder and elbow mechanics in Chaturanga.
TECHNIQUE -
When performing Chaturanga, I make sure my basic press-up plank feels right before bending the elbows and lowering toward the ground.
In the plank (feet about a foot apart), I reach forward with the crown of my head and back with my heels, creating the sensation of being pulled from both directions. My intention is to keep my spine long and balanced 50/50—not just between the front and back of my body but also between left and right. Once I'm confident about the weight distribution, I bend the elbows (keeping them close to my sides) and lower down as far as is comfortable, squeezing my quadriceps to keep my legs straight. I engage my abdominals, feeling as if I’m wearing a tight corset, which restricts my breathing slightly—but that’s the idea.
B.K.S Iyengar, in Light on Yoga, tells us to keep the body as "stiff as a staff"—hence the name "Danda" (meaning staff). He emphasizes that the entire body should be parallel to the floor from head to heel, with the knees taut. Ultimately, the body should hover just a few inches above the floor, supported only by the hands and toes.
RESTRICTIONS - Poor technique.
A common error in Chaturanga is to initiate the movement from the shoulders and shoulder blades. The only movement should come from the elbows. Below are images illustrating how the shoulder blades move incorrectly when a press-up is done improperly (initiating from the shoulder blades). While a press-up and Chaturanga are different exercises (especially regarding elbow positioning), the mistake is the same. In correct technique, the movement begins at the elbows, and the shoulder blades remain stable.
CHATARUNGA SUMMARY
This pose is more about technique than strength. If you find yourself dropping to the floor, you’re likely going too far. Bend the elbows only as far as is comfortable.
Once you start engaging and feeling the various muscles in your body, the pose will become easier. Without awareness of these muscles, you’ll just sink and drop. Take your time to feel and engage the necessary muscles.
Most importantly—be patient. If it doesn’t come overnight, don’t stress. It takes time, but it will be worth it in the long run.
4A) ASHTANG NAMASKAR - EIGHT LIMBED SALUTATION
NOTE -
In an Ashtanga sequence and typical Vinyasa-based classes, Chaturanga is often performed straight after a forward bend. Depending on the flow, you may jump back into a press-up plank or jump straight into Chaturanga. What you do depends largely on the teacher's intention for the class, but it’s crucial that you listen to your body first and foremost. Your body's needs should always come before the teacher's cues—so choose the option that works best for you.
In more traditional styles, like classic Hatha yoga, the sequence differs. You typically step back into a lunge (as we discussed earlier), then step further back into a press-up plank, and from there, lower eight parts of your body down into Ashtang Namaskar. This pose involves touching the ground with your hands, feet, knees, chest, and chin.
Now, I’ll break down the technique for Ashtang Namaskar, but feel free to skip this section if it’s not part of your usual practice. Alternatively, from Chaturanga, you can transition straight into Upward Facing Dog.
ASHTANG NAMASKAR - EIGHT LIMBED SALUTATION
From Chaturanga (or from the press up plank position), we move into the eight-limbed salutation, which can feel quite awkward at first. Starting from Chaturanga, the knees drop to the ground, keeping the toes curled under. As the chest lowers down to the floor, the hips go into flexion. This movement is initiated by the rectus femoris and psoas (hip flexors), which creates theoretical length in the gluteals and hamstrings.
The elbows reach back, which lengthens the upper trapezius. The shoulder blades draw together, a movement initiated by the middle trapezius and rhomboids, while the chest and front shoulders lengthen.
The spine remains in extension, so the erector spinae contract, and the abdominals lengthen. The quadratus lumborum contracts to help stabilize the spine.
Food for thought in Ashtang Namaskar -
Breathing: In Ashtanga Yoga, it is common to inhale when coming into Chaturanga Dandasana and then exhale as you lower into Ashtang Namaskar. Ujjayi breath (victorious breath) is often used, where the breath is controlled through slight constriction of the throat, creating a gentle sound that aids in focusing the mind and creating heat.
Personal Variation: Personally, I hold my breath as I lower down. This for me can be an effective way to engage the core and maintain stability, but it's important to maintain awareness of how this affects your body. If holding the breath creates tension or limits movement, it may be useful to practice controlled exhales during the lowering phase to prevent strain.
Thoughts & Recommendations:
Jump Back vs. Step Back: Whether you jump or step back into Chaturanga depends on your level of strength and control. Jumping back is dynamic and can add energy to your practice, but if you're not quite there with core or shoulder strength, stepping back allows for more control. Remember that jumping can strain the shoulders or lower back if done without sufficient strength or proper alignment. It’s perfectly fine to step back as you build up the muscle memory and stability needed for a smooth jump back.
Alignment Over Speed: In fast-paced Vinyasa classes, there’s sometimes a tendency to prioritize speed over form. Moving too quickly through Chaturanga or Ashtang Namaskar without proper engagement, particularly in the core and shoulders, can lead to injury over time. Take the time to set your foundation, especially in plank or press-up position, before lowering down.
Core Engagement: Whether you’re stepping or jumping, core engagement is critical. In both Chaturanga and Ashtang Namaskar, you want to keep the core tight to prevent the hips from sagging or collapsing. This also helps protect your lower back, especially when lowering down. Think of your core as your stabilizer, keeping everything aligned and protecting your spine during transitions.
Elbows & Shoulders: One common mistake in Ashtang Namaskar is allowing the elbows to splay outwards, which can put unnecessary strain on the shoulders. The elbows should stay close to the ribs, and your shoulders should be drawn down and away from your ears. This engages the triceps and prevents overloading the shoulder joints. Proper alignment here sets a solid foundation for progressing into more challenging postures, such as Upward Facing Dog or even arm balances.
Pelvic Tilt: In both Ashtang Namaskar and Chaturanga, you need to be mindful of your pelvic position. An anterior pelvic tilt (where your lower back arches and your hips dip) can create pressure on the lumbar spine. Slightly tucking the tailbone while engaging the core ensures that the lower back remains supported and neutral.
Modifications: If you’re still working on building the strength to lower down into Chaturanga or Ashtang Namaskar, feel free to modify by lowering the knees to the ground first. This reduces the weight load and allows you to focus on form, gradually building strength. Even seasoned practitioners can benefit from this modification if they’re feeling fatigued or need to protect the shoulders.
Transition to Upward Facing Dog: If you choose to go straight from Chaturanga to Upward Facing Dog, remember that core engagement and shoulder stability are key. Ensure that the shoulders roll back as you lift the chest, and that you aren’t "dumping" into your lower back. Let your legs and arms do the work while keeping the spine lengthened and supported.
Further Notes -
Before transitioning into Upward Facing Dog, I focus on dragging my body forward without moving my hands, almost like a snake slithering across the ground. This subtle movement creates a stretch throughout my body, but more specifically, I’m aiming to make space in my lower back. My intention here is to create traction, gently lengthening the space between the vertebrae to relieve any compression in the lumbar spine.
One of the biggest mistakes I often see—and something that I believe can lead to lower back pain—is rushing from Chaturanga directly into Upward Facing Dog, treating them like one fluid motion. Instead, I take a moment to pause, reflect, and create length in my body. I focus on extending my spine before even thinking about lifting into Upward Dog. This pause might not look as seamless or "flowy" as you’d see in some vinyasa classes, but trust the biomechanics. By allowing the spine to lengthen first, you're moving in a way that is far more fluid and safer for the lower back.
It's all about understanding that the spine needs time to transition gradually, especially in poses that involve backbending. Forcing the body into Upward Dog too quickly can cause compression in the lower back, leading to discomfort or injury. By pausing and lengthening first, you give your spine the space it needs to move smoothly.
That being said, always do what feels best for your body. My advice comes from a place of understanding the biomechanics, but ultimately, it’s your body, and you know it best. Just take on board this recommendation, especially if you’re prone to lower back tension. It might not be the flashiest approach, but your spine will thank you in the long run.
In the part 3 we look at upward dog, downward dog and the finishing half moon (back bend).
Zahir Akram - Eternal Seeker
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