4 Ways to Move from Chaturanga to Upward-Facing Dog

You know that moment in a vinyasa in which you’re somehow supposed to get from Chaturanga to Upward-Facing Dog? If so, then you’re also familiar with the fact that it’s not the most organic movement. The transition can be just plain baffling; how exactly are you supposed to shift weight into your arms and flip over your feet in the second or two you have between poses? And even if you manage to do it, you might experience wobbly arms, a core that’s sinking toward the mat, and mat-burned big toes.

Although this transition is usually sped through during class, there are a few different ways to approach it. By testing out these options for yourself, you can find one that helps you more evenly distribute weight throughout your arms, core, and big toes in a way that’s more sustainable—and less of a struggle.

4 Ways to Move from Chaturanga to Upward-Facing Dog

You can explore these possibilities for the transition between Chaturanga and Upward-Facing Dog during class or at home. Since Upward Dog involves a considerable backbend, prepare for it by first moving through several gentler backbends including Cat–Cow or Baby Cobra. Stretching your feet can help, too.

Though vinyasa practices usually move at a one-breath-per-pose clip, feel free to move more slowly to explore the transitions that work best for your body. You can take your time in a group class, too, even if that means you end up a few beats behind the rest of the class.

1. Lower Your Knees to the Mat

Putting your knees down in between Chaturanga and Upward Dog makes it easier to place the tops of your feet on the mat because you’re shifting your weight into your knees and hands. Slide a blanket underneath your knees for additional support.

How to: From Chaturanga, lower your knees to the mat and untuck your toes. Inhale as you press the tops of your feet into the mat and straighten your arms as you lift your chest. Keep your knees on the mat or straighten your legs behind you and lift your knees in Upward-Facing Dog.

2. Lift and Flip One Foot at a Time

This transition often feels more natural than moving over both sets of toes back at the same time. However, because it’s asymmetrical, you might want to vary which foot you flip over first so you feel more “even.”

To get the feel for the footwork, come to your hands and knees and step one foot back; press the ball of the foot into the mat and reach through your heel (as you would in Chaturanga). Then flip your foot over, and press the top of your foot into the mat (as you would in Upward Dog). Keep most of your weight in your hands and opposite knee.

How to: From Chaturanga, lift one foot and flip it over so the top rests against the mat. Transfer some weight into it, then repeat the same action with the opposite foot. Your feet don’t need to actively “point”; you can simply unclench your toes. Press the tops of both feet into the mat as you inhale, straighten your arms, and lift your chest in Upward-Facing Dog.

3. Keep Your Toes Tucked 

Though it might feel rebellious, you always have the option of skipping the toe-flipping business entirely and keeping your toes tucked from Plank to Downward-Facing Dog. This strategy smooths out what can otherwise feel like a clunky transition.

However, tucked toes in Upward Dog lifts the legs higher, potentially intensifying the arch in the lower back. If this proves uncomfortable, lift your pelvis higher or keep your elbows bent to lessen the backbend in Up Dog, a variation that also strengthens the arms.

How to: From Chaturanga, keep your toes tucked as you inhale, press your hands into the mat, and straighten your arms in Upward-Facing Dog. You can also keep them tucked as you lift your hips into Downward-Facing Dog.

4. Roll Over Both Feet at Once

This is the most symmetrical transition, but it’s also the most challenging. It’s vital to bring your chest far enough forward and take enough weight into your arms to free your toes so they can roll over.

You’ll likely find it easier to roll over both feet at a steady pace—not too, too slowly—so you don’t get stuck on your toes. Still, there is bound to be some big-toe-against-mat friction. Tip: While you’re getting used to this transition, tape Band-aids or athletic tape over the tops of your big toes.

How to: From, Chaturanga reach your chest slightly forward and take most of your weight into your hands. Think of your body moving as a unified whole, from your toes to the crown of your head. Draw your belly button toward your spine instead of letting it drop toward the mat. Roll over both sets of toes so the tops of your feet are pressing into the mat. Straighten your arms and lift your chest in Upward-Facing Dog.

Variation: Try practicing Chaturanga on a bolster set up lengthwise on your mat (supporting you from chest to pelvis). From there, practice flipping over both sets of toes and pressing into Upward Dog. Think of drawing your ankles toward each other to prevent them from splaying out to the sides. Practicing hugging a block between your ankles can also help.

Taking a closer look at those in-between spaces during your practice—such as the transition from Chaturanga to Upward Dog or from Upward Dog to Downward Dog—reveals the potential for greater ease or a greater challenge. Most of all, it helps you practice the discernment to choose whatever you need in that moment.