Chaturanga Dandasana: Building Power & Precision

Is your Chaturanga just a quick transition, or is it a tool for building true strength? At Yoga Strong, we’re pulling back from the "flow" to look at the mechanics of the yoga push-up. Chaturanga Dandasana is an incredible position for training shoulder stability and functional power—essential for progressing into arm balances. In this session, we trade momentum for integrity. Whether you’re managing a "bendy" lower back or looking to stabilize your shoulder blades, these drills using resistance bands will help you move with more precision and less "slump". What you need: A resistance band A yoga block or foam roller Timestamps: [00:00] Why we need to rethink Chaturanga as a strength builder [01:00] The Anatomy of Compensation: Lower back dumping and "turtle necks" [01:35] Why "Knees-Chest-Chin" isn't helping your Chaturanga strength [02:00] Resistance Band Drill 1: Seated rows for shoulder blade mobility [02:40] Scapular Protraction & Retraction: Finding the "set" position [03:40] Troubleshooting: Identifying bicep dominance vs. back engagement [04:30] Guided Practice: 8 Reps of seated shoulder blade resets [05:40] Lower Back Stability: Using the band for tactile core feedback [06:30] Finding Neutral: "Pulling into the band" to prevent arching [07:15] The Modified Chaturanga: Creating core tension from the knees [08:15] Small Gains: Why a small range of motion with integrity wins [09:15] Straight Leg Version: Heel drives and the forward lean [10:10] Common Mistake: The "Turkey Neck" and how to fix your gaze [11:00] Form Check: Integrity over finishing the set [11:45] Practice Tips: Why it’s okay (and often better) to keep knees down Work better with your body. Join the community at @YogaStrongSg for more drills on functional movement and yoga mechanics.#yogastrong #Chaturanga #YogaMechanics #ShoulderStrength #CoreStability #SingaporeYoga #FunctionalMovement