In a vinyasa practice, this advanced posture is a staple pose - yet many of us struggle with it. Worry not: chataranga is in reach! Like everything else in life, it just takes a bit of patience, practice, and humility.
So honestly this took me ages to master and it takes practice to maintain. So worry not and just follow these simple steps!
I've done the googling for you!
All asana are just fairly modern constructs by the way so please don't feel too pressured. To do it 'right'.
I like the video below because of the tips she has about:
And to build up to that pose....
So actually most of us need to build up to that plank situation. and the absolute best way to do that is to take a humble pill and do chaturanga from your knees until you are comfortable with the straight back and your triceps are strong enough. It's better for your form and habit building in the long run to do it right in an 'easier' form first.
Sanskrit gives you the clues...
In anatomy, if you just know a little latin then the bones make more sense (e.g. middle interior behind the such and such bone) It's just the same with sanskrit and yoga poses. They do what they say on the tin, except in sanskrit.
So Chaturanga Dandasana means: Four (chat) Limbed (anga) Staff (dand) pose (asana) So you want to look like a staff or a plank.
Chaturanga Dandasana (Sanskrit: चतुरङ्ग दण्डासन; Sanskrit pronunciation: [cɐt̪urɐŋgɐ d̪ɐɳɖɑːsɐn̪ɐ]; IAST: Caturaṅga Daṇḍāsana) or Four-Limbed Staff Pose, also known as Low Plank, is a Yoga asana, in which a straight body parallel to the ground is supported by the toes and palms, with elbows at a right angle.
Four चत्वारि (chatvaari)
Incidentally, if you're interested in the sanskrit side... just a shameless plug of our up and coming workshop on sanskrit from Brett who studies it at uni... I can't wait!
Good luck with working on that Chaturanga! You can do it! and if you can't yet no worries, after all it won't make you any more enlighted....