Exercise guide · intermediate
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.
- Equipment
- bodyweight
- Typical range
- 8–15 reps
- Also works
- shoulders, back, core
01 · Set up
Set the listed equipment in a stable position and choose a resistance you can control through the full exercise.
Take the exercise-specific starting position, brace the non-working joints, and clear the movement path.
02 · Perform
Move through the exercise-specific path without borrowing momentum from the torso or adjacent joints.
Use the largest comfortable range you can control while keeping the resistance aligned.
Return deliberately to the starting position and reset before repeating.
Coaching tips
- Keep the non-working joints still.
- Use the full controlled range.
- Own the return phase.
Common mistakes
- Moving the torso to create momentum.
- Using resistance that shortens the range.
- Letting the resistance drop on the return.
What it should feel like
Expect the chest to do most of the work, without sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain.
Reviewed alternatives