Yoga · Strength · Core

Plank to low plank (chaturanga) progression

A step-by-step build from knee plank to four-limbed staff pose, using a block as a height guide so the shoulders stay protected.

Block and blanket on each matT
Start / 6
Time
15 min
Players
1–30
Age
U12+
Area
Mat per person
Equipment
matsblocksblankets

Setup

  1. Mats with clear space between them; one block and a folded blanket per student.
  2. Before starting, ask students to say if they are pregnant, injured or managing a health condition; they get advice from a health professional and use the gentler options.
  3. Anyone with sore wrists can make fists or work on the forearms throughout.

How it runs

  1. Warm the wrists and shoulders in Tabletop: rock the weight forwards and back over the hands, then circle the shoulders five times each way.
  2. Plank (Phalakasana) with the knees down, then on the toes if it suits: hands under the shoulders, fingers spread, push the floor away, one long line from head to knees or heels. Three holds of five breaths.
  3. Knees-down lowering: from knee plank, shift the shoulders just ahead of the wrists, exhale and bend the elbows straight back beside the ribs, stopping when the shoulders reach elbow height. Inhale press back up. Five slow reps.
  4. Block guide: set a block on its middle height under the breastbone. Exhale lower until the chest just meets the block, shoulders no lower than the elbows, then press up or lower to the belly. Five reps, knees down or up.
  5. Four-limbed staff pose (Chaturanga Dandasana) from the toes for those who choose it: lower halfway, pause for one breath, then lower all the way to the belly. Three reps with Child's pose (Balasana) between.
  6. Finish with a low Cobra (Bhujangasana) for three breaths and rest in child's pose.

Coaching points

  • Elbows hug the ribs and point back towards the heels, not out to the sides.
  • Shoulders stop at elbow height or above; never sink lower than the elbows.
  • Keep the front of the shoulders broad and the collarbones wide, gaze just ahead of the fingertips.
  • Draw the belly in lightly so the hips neither sag nor pike.
  • Exhale to lower, inhale to rise; keep the breath moving.

Common mistakes

  • Chest dropping and shoulders rolling forward below elbow height.
  • Elbows splaying out wide.
  • Hips sagging towards the floor or lifting high.
  • Holding the breath through the hard part.

Say it: “Elbows back, shoulders high.”

Make it harder

  • From the toes, lower for a slow count of three, hold one breath at shoulder height and press back to plank.
  • Five reps in a row from full plank without resting the knees.

Make it easier

  • Stay with knees-down lowering; it builds the same pattern and is a complete choice.
  • Plank and lowering with the hands on the seat of a sturdy chair or the wall.
  • Lower to the belly and press back to tabletop instead of plank.
  • Fists or forearms for the wrists, and a thicker blanket under the knees.

Reviewed by the Sportdify coaching team.