Chaturanga to Upward Dog
Chaturanga to upward dog is a bodyweight strength and mobility sequence targeting the chest, with secondary engagement of the shoulders, lower back, and abs. It transitions from a low plank position into a spine-extending backbend, building upper body strength and spinal mobility.
How to do it
- Begin in a high plank position with your hands placed slightly narrower than shoulder-width apart.
- Lower your body slowly by bending your elbows close to your sides until your upper arms are parallel to the floor.
- Hold the chaturanga position briefly, then press through your hands and extend your arms while lifting your chest and rolling over your toes into upward-facing dog.
- In upward dog, ensure your thighs and shins are off the floor, your shoulders are away from your ears, and your chest is open.
- Hold for a breath, then transition back to downward dog or repeat the sequence for the desired number of repetitions.
Form cues
- Keep your elbows tucked tightly against your ribs as you lower down.
- Engage your core and squeeze your glutes to protect your lower back.
- Press firmly through your hands to lift your chest proudly in the upward dog.
- Keep your shoulders drawn down and away from your ears throughout.
Breathing: Inhale as you lower down into the chaturanga, and exhale steadily as you press up into the upward-facing dog.
Common mistakes
- Flaring your elbows out to the sides places excessive and unnecessary stress on your shoulder joints.
- Dropping your hips or sagging your lower back in the transition can strain your spine.
- Allowing your thighs and shins to rest on the floor in upward dog reduces core engagement and upper back stretch.
Muscles worked
Primary: chest. Secondary: shoulders, lower back, abs.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 60 s
Lose weight
3 sets × 6–10 reps, rest 60 s
Build muscle
3–4 sets × 5–8 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your wrists or lower back, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my wrists hurt during this sequence?
Make sure your fingers are spread wide to distribute your weight evenly, and ease off if the discomfort persists.
Can I do this exercise if I am a complete beginner?
It requires significant upper body and core strength, so beginners might want to start with a gentler regression like knee push-ups or cobra push-ups.
How often can I include this in my home workouts?
You can safely include this 2 to 3 times per week as part of an upper body or general strength routine.