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  • Writer's pictureVincent Brown

Chaturanga & Cobra Tutorial

Chaturanga using yoga blocks

Hey Phoenix Rising Fam! Today, we're delving into two critical poses: Chaturanga Dandasana and Bhujangasana, commonly known as Chaturanga and Cobra. These poses are often cued but not always understood in depth, especially Chaturanga, which is a powerhouse of a pose for building upper body strength and control. As I always say, “Strength comes from the journey, not the destination.” So, let's break these down and ensure we're practicing them safely and effectively!

Chaturanga Dandasana (Chaturanga):

How to Execute:

  1. Start in a high plank position, with wrists directly under shoulders.

  2. Your elbow creases should be facing towards the front of your mat

  3. Press through your finger tips, palms, and meat behind your knuckles.

  4. Engage your core and keep your body in a straight line.

  5. As you exhale, lower your body halfway down, keeping elbows close to your body.

  6. Ensure your shoulders don’t dip below your elbows.

  7. Avoid letting your hips drop; if needed, drop your knees to the mat for support.


  • Strengthens arms, shoulders, and wrists.

  • Tones the abdomen.

  • Prepares the body for advanced arm balances.

Bhujangasana (Cobra):

How to Execute:

  1. Lie prone on your stomach, hands under shoulders, elbows close to your body.

  2. Inhale and press into your palms, lifting your chest off the floor.

  3. Engage your lower back muscles, keeping your elbows slightly bent.

  4. Gaze forward or slightly upward, keeping your neck long.

  5. Breathe deeply, feeling the stretch in your chest and abdomen.


  • Opens the chest and shoulders.

  • Strengthens the spine.

  • Stimulates abdominal organs.

"Chaturanga is about control, not collapse. It's the art of holding your entire body in harmony." - Yoga Instructor and Author, Mark Stephens

Fine tune with Foundations Flow or Healthy Aging, then we try out Flow & Balance

Remember, Phoenix Rising Fam, both Chaturanga and Cobra are about finding strength and balance within. As you practice these poses, listen to your body, and don’t rush the process. Every pose is a step forward in your yoga journey. If you're unsure about your form or want to deepen your practice, don’t hesitate to reach out to our instructors or book your next class. We're here to guide and support you every step of the way!

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