Plank & Chaturanga

Plank Pose

Chaturanga Dandasana

Plank Curl

Ashtanga Namaskara

Chaturanga Dandasana 

  • chah-tur-ANGH-uh dun-DAHS-uh-nuh
  • “chartur” = four
  • “anga” = limb
  • “danda” = staff
  • Four-Limbed Staff Pose
  • Also known as: Low Pushup

Ashtanga Namaskara

  • ashtanga” = Eight Limbs
  • “namaskara” = Salutation
  • Eight-Limbed Salute
  • Also known as: Knees-Chest-Chin, Eight Point Pose and Salute with Eight Limbs

Heart of Poses

  • Core & Full Body Strengtheners


  • These poses serve as preparation for arm balances, inversions and backbends.
  • Ashtanga Namaskara is a backbend but included here for its role in Classical Sun Salutes and as a potential alternative for Chaturanga Dandasana in Surya Namaskar.
  • The “eight limbs” of Ashtanga Namskara refer to the parts of the body that touch the ground in the pose: chin, chest, both hands, both knees, and both sets of toes.
  • See Core Strengthening Exercises for Plank Curl and more.

See Also