Chaturanga Dandasana is heat-building, strength-increasing, stabilizing pose.  It is the movement that connects high plank pose and upward facing dog in many Vinyasa flow yoga practices.  Chaturanga can be challenging for beginners and seasoned yogis alike, so practice and mindfulness are key.


Chaturanga Dandasana (chaht-tour-ANG-uh don-DASH-ana)

  • From High Plank Pose, inhale shift your weight 2 inches forward (to bring your shoulders past your elbows) and come onto the balls of your feet.
  • Exhale, lower your plank down as you bend your elbows to 90 degrees and align them with your torso.
  • Extend through the crown of your head and gaze down.
  • Tuck your tailbone toward your heels.
  • Kiss your naval to your spine and re-engage your abdominal wall.
  • Lift up through your pelvic floor to ignite your mula bandha (root lock).
  • Invigorate your legs.
  • Reach through your sternum.
  • Establish a neutral neck.
  • Press through your heels.
  • Maintain a solid line of energy from your shoulders down to your heels.
  • Hold and breathe for 1-2 rounds of breath.
  • Inhale into Upward Facing Dog or exhale back into High Plank Pose.


  • Be especially mindful of your alignment in this pose.
    • Be careful not to dip your shoulders lower than your elbows.
    • Maintain a strong core so as not to sag your hips and break your straight line of energy.


  • For individuals building strength: After shifting forward in High Plank Pose, lower down to your knees then proceed as outlined above.
  • For individuals with Carpal tunnel, this pose is not advised.


  • Strengthens the upper body – wrists, triceps, biceps and shoulders.
  • Prepares the body for arm balances.
  • Builds heat throughout the body.


  • Chaturanga Dandasana strengthens the mind as much as it does the body. As with any challenging pose, you may feel an urgency to rush through to the next movement.  When you practice and refine your Chaturanga with precision, your mind will adjust and become more calm.

Chakra (Energetic Body)

  • Similar to High Plank Pose, Chaturanga stimulates our third chakra, Manipura. Manipura is associated with our sense of self.  The color of this chakra is yellow and its natural element is fire.  When practicing Chaturanga, you are conducting heat from your core (the center of your body) and throughout.  Temper this flame with your ujjayi breath and notice how focusing on your inhales and exhales helps you.


  • Make the decision to commit to Chaturanga Dandasana with your whole heart and soul.  Focus on precision and presence.  Resist the urge to rush.  Notice the quality of your Chaturanga improve with each attempt.



Coach Jentry


Gumsaba Fitness Class schedule Monday 6/20/16

5:30AM Sunrise Danville Womens class – Coach Briana – HIIT Monday

5:30AM Sunrise Danville Mens class – Coach James – HIIT Monday

6AM Sunup Morga Womens only Class – Coach Jentry – HIIT Monday

8:15AM Sunrise Moraga Womens only Class – Coach Michelle & Coach Kristen – TRX HIIT Monday

9AM Sunshine Walnut Creek Womens only class – Coach Briana – HIIT Monday

11:00AM Cytosport All Levels Cardio Kick – Coach Michelle (private class) 

11:30AM Cytosport All Levels Trigger Point Rolling – Coach Michelle (private class) 

12:00PM Cytosport Intermediate/Advanced Bodyweight Training – Coach Michelle (private class) 

2PM Cytosport Hatha Yoga – Coach Michelle D. (private class)