Shoulders dip below the elbows
The most common chaturanga fault — excessive depth stresses the anterior capsule.
Overactive muscles
Pec minorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Yoga · Upper Body
Chaturanga Dandasana (Four-Limbed Staff Pose)
Coaching cues
- From a high plank; lower the body until the elbows reach 90° — elbows stay tucked at the sides
- The body is one rigid plank from crown to heel; hover just above the mat
- Shoulders should NOT drop below elbow level — that is the most common injury point
- Transitions directly into Upward Dog or Cobra in a Vinyasa flow
Common faults 3
Elbows flare to 90 degrees from the torso
Elbows must stay close to the sides; flaring shifts load to the shoulder joint.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Hips sag or pike — not a rigid plank
Core must maintain the straight body line throughout the lowering.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗