The most common thing that I see is what I call the swoop, says Penesso.

Doing that transition too quickly can also wreck your form and isnt friendly to your spine.

I recommend progressing through several postures before moving to chaturanga, says Penesso.

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Heres how to work your way up.

How to do chaturanga in no time

1.

Begin with locust pose:To start your journey towards a perfect chaturanga, Penesso recommends doing locust first.

Two young women practicing ballet with a teacher in the dance hall.

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Both of these postures build so much strength, she says.

Go slowly:When youre ready to try a chaturanga, take it really slow, says Penesso.

From plank, lower halfway down or less with your elbows tight to your ribs.

Woman doing hip exercises

Move forward slightly as you lower.

This ensures that your elbows are protected and not stressed by being bent at 90-degrees, she says.

This is a posture that looking in a mirror can really help.

Cropped image of woman doing lunge yoga pose

Its rare to take a guided yoga class that doesnt do modifications before a full chaturanga.

You should still practice these modifications every time you practice so you can warm up, she says.

So dont overdo your newfound skill.

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

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Woman doing arm exercise without weights while sitting on mat at home.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles