middle level

• Spread the shoulder blades, pushing the area between them upwards
• Do not hang the entire body on the wrists, keep the weight with the muscles of the entire body
• Fingers active, spread out like a fan
• Maintain a slight bend in the elbows if you have hypermobile elbow joints
• Wrists under shoulders, but if Chaturanga follows the Plank, then hands slightly apart
• External rotation of the shoulders
• Internal rotation of the forearms
• Shoulders away from the ears
• Lengthen the neck
• Do not arch in the lower back
• Tuck the pelvis
• Keep the torso straight
• Push the body upwards
• Pull the abdomen in
• Quadriceps active
• Lift the kneecaps upwards
• Pubic bone towards the navel

The primary strength-building pose in yoga practice, which prepares the body for more advanced strength poses such as arm balances and inversions. Proper alignment helps to understand the alignment principles of other strength poses.