A Step-By-Step Online Course for Yogis Who Want Chaturanga to Feel Strong, Supported, and Sustainable, Not Painful, Rushed, or Confusing.

If you practice vinyasa yoga, you move through Chaturanga a lot. And if it’s never felt quite right in your body…

THIS course is for you.

Chaturanga isn’t just another pose.

It’s a transition you repeat again and again, often without much instruction, and it quietly shapes how safe, strong, and confident your entire practice feels.

😳 Most classes move too fast to break it down.
😳 Most cues are incomplete.
😳 And most students assume the discomfort means they’re doing something wrong.

It doesn’t.

EVERYWHERE YOU LOOK, CHATURANGA IS TREATED LIKE IT SHOULD BE SIMPLE.

Lower halfway. Hug your elbows. Keep moving. And yet…

No one really explains how to build strength and support here without wrecking your shoulders or wrists.

→ You’ve probably watched more than a few “perfect Chaturanga” demos. The ones where it looks effortless. Fast. Clean.
→ You try to copy what you see, or engage a little more, or just get through it.
→ And somehow, it still feels heavy. Or rushed. Or just… off.

INSTEAD, YOU’RE LEFT WITH A CHATURANGA THAT FEELS INCONSISTENT.

Some days Chaturanga feels tolerable. Other days it irritates your shoulders, wrists, or lower back.

Not because you did something different, but because you’re repeating the same movement without clear, consistent guidance.

Most cues you hear focus on one piece at a time: elbows, depth, or strength.

They’re not wrong. They’re just incomplete.

So you keep adjusting, hoping something will click. Usually, it doesn’t.

👉 What’s missing is understanding HOW Chaturanga SHOULD actually be set up and supported.

CHATURANGA IS WHERE A LOT OF PRACTICES FALL APART.

😩 Arms give out.
😩 Shoulders drop too low.
😩 Wrists or lower back take the load.

You feel it immediately, and it gets worse the more times you repeat it in a fast class.

👉 That’s not a strength issue. It’s a technique issue.

CHATURANGA IS OFTEN TAUGHT AS IF THERE’S ONLY ONE WAY TO DO IT.

Chaturanga is usually taught at speed.

You’re asked to lower, hover, and push back up, often several times per class, without much time to check what your shoulders, wrists, or spine are actually doing.

If something starts to hurt, the assumption is that you’ll either modify or push through.

That doesn’t mean the pose is bad. It means the way it’s commonly practiced doesn’t leave much room for learning it properly.

I know this to be true because I’ve taught a lot of yoga… to a lot of different bodies. And over time, you start to see patterns.

So if you’re…

• A little over classes where Chaturanga happens so fast you never really get your bearings…

• Quietly wondering why this pose still feels like such a struggle, even though you’ve been practicing for a while…

• Ready to build strength and control in a way that doesn’t leave your shoulders, wrists, or back feeling cranky afterward…

This is for YOU.

CHATURANGA DANDASANA: BEYOND A SIMPLE PUSH-UP

A Step-By-Step Online Course for Yogis Who Want Chaturanga to Feel Strong, Supported, and Sustainable, Not Painful, Rushed, or Confusing.

• You may have tried to fix Chaturanga by just doing more of it.

• More reps in class.

• More pushing through when your arms are already tired.

• More lowering quickly so you can keep up.

But if your body needs more strength or clearer setup right now, trying to keep up with fast flows just leads to strain. You feel it in your shoulders, wrists, or lower back long before anything actually improves.

This course was built to slow Chaturanga down.

So you can learn how to set it up properly, build the strength it actually requires, and practice it in a way that carries over when you return to regular classes.

HERE’S HOW WE’LL MAKE IT HAPPEN…

Inside Module 1, we’re stripping it right back to the true foundations, so you can stop “pushing through” and finally learn how to move with control, confidence, and ZERO guesswork.

This is about creating the kind of foundation that keeps your shoulders safe, your core strong, and your entire practice actually enjoyable.

💪 Build Your Strongest Foundation Yet

You’ll learn how to set up and stabilize your body through Table Top, High Plank, and Downward Dog, so that when it’s time to lower into Chaturanga, your body knows exactly what to do.

Inside this phase, you'll:
→ Learn the anatomy-backed alignment that protects your wrists, shoulders, and back
→ Activate your deep core muscles and finally feel what true engagement feels like
→ Discover how to create full-body tension and control in High Plank
→ Use Table Top as your secret weapon for understanding weight-bearing mechanics
→ Prep for Chaturanga with smarter transitions, not just more reps

This isn’t about adding more strength drills you’ll forget in a week. This is about understanding how your body moves, and building skills that stick.

🔥 It all starts with dialing in your core. If your Chaturanga feels shaky, heavy, or just plain off, this is why. You’re missing the core and back-body strength that actually holds the pose together.

In this module, we build that strength from the inside out, so you can finally feel stable, supported, and strong every time you lower down.

💪 Strength That Supports (and Protects) Your Chaturanga

You’ll train the exact muscle groups that power this pose, without overloading your joints or burning out your arms. Think: deep core activation, back body strength, and controlled transitions.

Inside this phase, you'll:
→ Learn the connection between Forearm Plank + Chaturanga and how to use it to build true core strength
→ Use Locust Pose to wake up your posterior chain, AKA your entire back body
→ Practice Half Chaturanga with simple, safe modifications that help you build strength without strain
→ Start developing the muscle memory that locks in alignment and takes the pressure off your wrists and shoulders
→ Feel your body working together (instead of fighting itself)

If you’ve ever felt like your shoulders are taking a beating in Chaturanga, you’re 100% right to feel that. Most yogis push through with misaligned shoulders and hope for the best.

Not in this module. This is where you learn to stabilize, align, and protect the most mobile, and overworked joint in your body.

💪 Strong Shoulders = Stronger Chaturanga (and Fewer Injuries)

You’ll learn how to position and stabilize your shoulders in every part of your Chaturanga, so you can finally stop collapsing and start flowing with confidence.

Inside this phase, you'll:
→ Learn how to shift your weight forward (not just down) for better alignment and control
→ Train your body to keep the elbows tracking back, not flaring out or jamming inward
→ Discover how to use Hasta Bandha to protect your wrists and integrate your shoulders
→ Learn how to float your torso between your elbows without dumping into your arms
→ Revisit foundational poses (like Table Top) to lock in technique that keeps you safe in transitions

Let’s clear it up once and for all: Knees-Chest-Chin is not a substitute for Chaturanga.

In this module, we’re ditching the “just do this instead” energy and giving you real, effective modifications that actually move you toward the strength, alignment, and control needed for full Chaturanga Dandasana.

This isn’t about shortcuts.
It’s about progressions that work, and meet you exactly where you are.

💪 Strength-Building That Actually Translates to Chaturanga

You’ll learn powerful, joint-safe alternatives that develop the exact muscle memory and body awareness you need to transition into Low Plank with control and confidence.

Inside this phase, you'll:
→ Understand why knees-chest-chin can cause long-term shoulder, neck, and low back issues
→ Train with prop-based variations that teach proper alignment without overloading your joints
→ Learn how to shift forward from High Plank without dipping your shoulders or collapsing your spine
→ Discover how to use tools like bolsters, blocks, and straps to reinforce strength and alignment
→ Practice Half Chaturanga push-ups to build full-body engagement and prep for arm balances + inversions

Let’s be real, jumping back into Chaturanga is one of the most misunderstood (and mis-executed) parts of vinyasa.

In this module, we’re breaking it down. No more launching back with zero control. No more slamming into your shoulders and hoping for the best.

This is where strength, skill, and strategy come together.

💪 Build the Power + Precision to Land with Confidence

You’ll learn how to make the transition TO Chaturanga as safe and supported as the pose itself, whether you’re stepping, jumping, or somewhere in between.

Inside this phase, you'll:
→ Learn 3 clear, skill-based transition drills to help you land in Chaturanga with control (not collapse)
→ Build the upper body + core strength you need to manage jump-backs safely
→ Explore forward momentum techniques to balance out your body's natural backward swing
→ Try beginner-friendly alternatives that teach alignment without overloading your joints
→ Understand when it’s time to modify, and how to do it in a way that still builds strength

👋 Say Goodbye To: 🚫 Jumping back with zero control 🚫 Sagging hips and flared elbows 🚫 Shoulder strain from sloppy transitions 🚫 Feeling like you’re “not strong enough” for vinyasa

This is the moment everything clicks. In this 75-minute vinyasa flow, you’ll take all the strength, alignment, and technique you’ve built, and finally put it into practice in a real-time, dynamic way.

This isn’t just a “follow along” flow.
This is the integration phase.
Where your Chaturanga becomes second nature—and your flow becomes fierce.

💪 Apply Everything You’ve Learned, Right on the Mat

You’ll move through a full-body, intelligently sequenced vinyasa class where every movement is designed to reinforce your progress and solidify your technique.

Inside this final module, you’ll:
→ Practice Chaturanga transitions with control, strength, and total alignment
→ Move fluidly through sequences that integrate everything from Table Top to jump-backs
→ Apply the strength, stability, and modifications that work best for your body
→ Feel how your shoulder, core, and full-body awareness all come together in flow
→ End with grounding pranayama + seated meditation to seal it all in

HI, I'M YOUR YOGA TEACHER. NATALIA RENNIE

Chaturanga didn’t come easily to me, but I’ve spent years working with it, in my own practice and in thousands of hours of teaching.

And I kept seeing the same pattern: people weren’t bad at this pose. They were being rushed through it.

Most students are strong enough to learn Chaturanga. They just aren’t given the time or clarity to do it well.

So I slowed it down and focused on setup, strength, and control. That changed how Chaturanga feels for me, and for many students I’ve taught.

This course comes straight from that work. No trends. No guesswork. Just what consistently helps Chaturanga hold up in real yoga practice.

If Chaturanga feels hit-or-miss, you’re not alone. It usually just hasn’t been taught in a way that makes sense yet.

NAIL YOUR CHATURANGA DANDASANA TODAY

• This powerhouse course gives you everything you need to build a rock-solid foundation and level up your yoga practice.

• You’ll discover how to refine your technique, align your body, and build lasting strength, all while flowing seamlessly through high-quality, easy-to-follow video lessons.

• With lifetime access to this course, you can revisit the material whenever you need a refresher or want to refine your skills.

• Short, powerful videos ranging from bite-sized 5-minute clips to deeper 30-minute sessions. Each lesson is designed to break down key concepts with crystal-clear guidance so you can master every element of Chaturanga Dandasana.

KEEP READING WHY IT WORKED FOR THESE STUDENTS… AND HOW IT CAN WORK FOR YOU 💛

AND IF YOU'RE WONDERING IF THIS IS RIGHT FOR YOUR STAGE, RIGHT NOW?

✔︎ You’re new-ish to yoga or you’ve been practicing a while… BUT Chaturanga still feels confusing, awkward, or painful.

✔︎ You’re ready to stop winging it. You want clear steps, smart modifications, and to actually understand how to do this pose right.

✔︎ You care more about strength and sustainability than fancy shapes. You’re here for real progress, not just performance.

✔︎ You’re tired of hurting your shoulders or wrists every time you move through vinyasa, and you’re ready to feel good in your flow again.

✔︎ You want a practice that’s safe, strong, and built to last—not one that breaks you down.

✔︎ You’re ready to show up and commit to yourself, because you know this work matters far beyond one pose.

YOUR SATISFACTION IS MY PRIORITY!

This course was created to help you understand Chaturanga, build real strength, and feel more confident every time you step on your yoga mat.

I’ve taught this pose for years, with many different bodies, and everything in Chaturanga Dandasana: Beyond a Simple Push-Up comes from what I’ve seen actually work, and what doesn’t.

It’s meant to meet you where you are. Whether Chaturanga feels frustrating, inconsistent, or just plain hard right now.

And I want you to feel good about trying it. And so, if the course isn’t right for you, you can request a refund within 7 days, no explanations needed.

I’m confident this work will help you move through Chaturanga with more clarity and less strain. But if it’s not a fit, that’s okay too. I’ve got you.

GOT QUESTIONS?

1) What is Chaturanga Dandasana: Beyond A Simple Push-Up Course all about?
If Chaturanga has ever made you wanna scream into your mat... you’re not alone. 😩

This program breaks it all down—without the overwhelm.
You’ll finally understand the alignment, the tweaks that make it actually doable, and the variations that meet your body where it’s at.

All taught through easy-to-follow lessons and bite-sized videos.

{So yeah, you’re gonna feel like a Chaturanga champ 💪🔥}

2) Who is this course suitable for? Can beginners join?
Absolutely.

This course is for every body—whether you're brand new to yoga or you've been flowing for years.

If you're just starting out, you'll get a clear, supportive foundation that actually makes sense in your body {no more guessing what goes where 🙃}.

And if you've been practicing for a while? You'll finally get those subtle shifts and refinements that take your Chaturanga from “meh” to mighty.

This isn’t about being perfect.

It’s about building strength and confidence—one smart move at a time.

3) How long does the course take to complete?
Honestly? That’s totally up to you.

You can binge it in a weekend or take your time and move through it bit by bit—whatever feels most doable in your real, busy life.

Most students wrap it up in a few weeks, but there’s zero rush.

You’ve got full access to come back to the lessons anytime you need a refresh, a reset, or just a little “ohhh that’s how it works” moment. 😉

This is your pace, your practice. You call the shots.

4) What is the duration of access granted to the course?
You get lifetime access the moment you enroll. 🔓✨

That means you can dive in right away—or take your time and revisit the lessons whenever you need a refresh, a reset, or a boost of strength + clarity.

No deadlines.

No pressure.

Just full permission to learn at your own pace and come back whenever your practice calls for it.

Because building real, lasting strength?

It happens over time—and this course is here for the long haul. 💛

5) Do I need any prior yoga experience to enroll in the course?
Nope. Not even a little. 🙅‍♀️

Whether you’re brand new to yoga or you’ve been practicing for years, this course has something for you.

It’s built to meet you exactly where you are—zero pressure, all progress.

You'll learn how to approach Chaturanga in a way that feels strong, supported, and sustainable.

From foundational alignment to smart variations, this course gives you the tools to grow your yoga practice with confidence.

Because it’s not about how long you’ve been on the mat...

It’s about showing up with intention—and learning to move in a way that feels good in your body. 💛

6) Will I receive any support or guidance throughout the course?
Absolutely—you’re not doing this alone.

If you’ve got questions, thoughts, or need a little extra clarity, just drop a comment below any lesson.

I’ll be checking in and personally responding to support you along the way.

Prefer to reach out more privately?

You can always email me directly at natalia@nataliarennie.com—I’m here for you. 💌

Because real growth happens when you feel supported—and I’ve got you, every step {or Chaturanga} of the way.

Not using PayPal? No worries at all.

If you'd prefer to pay by credit card instead, just send me a quick email at natalia@nataliarennie.com and I’ll share a secure payment link with you.

I use Ziina Payment Links - they’re super easy to use and work seamlessly with Apple Pay, Google Pay, or any major credit card.

No apps, no fuss. Just click the link and pay in seconds.

Let me know if you’d like that option, and I’ll get you sorted 💛

**{Prices are in USD. VAT will be added where applicable.}

DISCLAIMER

By purchasing this Chaturanga Dandasana course, it’s important to note that the program will not automatically manifest on its own. It requires your active participation and implementation of the teachings.

The results you achieve may vary depending on your current level of expertise, commitment to following the instructions and speed in acquiring new skills, even if they are fundamental.

Rest assured, I have tried to simplify the process as much as possible, ensuring you won’t need any advanced skills or tools to succeed.