Chaturanga Dandasana (Four-Limbed Staff Pose) is the core element of every Vinyasa transition in Ashtanga yoga, performed dozens of times in a complete practice session. This seemingly simple posture is actually one of the most commonly done incorrectly and most injury-prone — improper shoulder positioning, unengaged core, or sinking too low can all lead to shoulder joint damage.

Articles here provide in-depth analysis of correct Chaturanga technique — proper shoulder-to-elbow angles, engagement of core and legs, how to avoid common error patterns, and methods for progressively building Chaturanga strength. Mastering Chaturanga not only protects your shoulders but establishes a solid foundation for your entire Vinyasa practice.