middle level

• do not squeeze the shoulder blades
• wrists under shoulders
• shoulders not dropping below the elbows
• shoulders away from ears
• lengthen the neck
• do not arch in the lower back
• pelvis tucked
• keep the torso straight
• abdomen engaged
• quadriceps active
• pull the kneecaps up
• pubic bone towards the navel
• push heels back
• gaze down
• support points: thumb, index finger, little finger, the soft part of the palm, middle finger pointing forward

Chaturanga is an advanced version of the Plank with Straight Arms. It's a fundamental strength-building pose that strengthens the entire body, preparing it for advanced strength and inversion poses. The technique of this asana should be mastered gradually, distributing the load. The focus is on aligning the torso and arms. Beginners can lower their knees to the floor.