The other day I took a yoga class with the theme chatur-nada, a yoga class without a single Chaturanga Dandasana (low plank | four-limbed staff pose). This pose is usually a constant in any vinyasa flow class and in sun salutations.
I always appreciate teachers that get creative with their sequencing, and removing the full version of chaturanga was a new and fun experience.
A class without chaturanga doesn’t mean it lacks intensity or strength building. It’s certainly a good idea to learn chaturanga, but if you want to vary your vinyasa, here are poses you can add to your flow from downward facing dog.
Plank | Forearm Plank Variations & Knees Chest Chin