Quick tip - Chaturanga, what's the big deal?
People think that Chaturanga is a push-up but it's actually quite different and more involved than you might think. Why is it such a big deal that I get Chaturanga right? Well Chaturanga is something that we repeat many times during a Vinyasa Yoga session and when not adopted soundly, can send is down a very rapid path to fatigue. Over time, we can develop repetitive strain injuries, most commonly in the shoulder cuff. It's much better to practice with your knees on the floor until you learn the alignment. Correct alignment to prevent injury and fatigue from Chaturanga all begins with high plank
Press into the floor with the hands and the balls of the feet and lengthen the heels back behind you to activate the quads. Don't lock your elbow joints and imagine you're turning taps to either side of the mat so that the two thumbs slightly work towards each other. This will activate the shoulders and encourage them to externally rotate. Shoulder blades come down the back, belly nice and strong, maybe even tucking the tail bone a little. Look straight down.
Now you are ready to lower down Chaturanga with the elbows close to the body and the weight in your triceps, core and quads. When you are still learning the sequence, focus on getting all of the right activations in high plank and then release your knees and lower on to the the belly. When you are ready to attempt lowering down from high plank, lower half way then lower all the way on to the belly. This progression will give you the time and space to build strength and coordinate the muscles and the skeleton to work together to build a practice that energises you rather than exhausts you and make you sore.
There is always room to improve and work in the more basic variation so don't let your ego get in the way of you taking your time and having your knees on the floor while you build strength.