Chaturanga Dandasana (also called a yoga pushup) strengthens your arms and abdominals, preparing your body for inversions and arms balances. It’s one of the hardest yoga poses, resulting in shoulder injuries if done incorrectly over time, so feel free to modify.
From plank, shift your weight forward so your elbow is at a 90 degree angle over your wrist as you lower down.
Think of pulling up through your abs and legs so your shoulders stay in line with the elbows. Don’t let your chest sag toward to floor.
Keep your elbows close to your body, not spaying out to the side.
Drop your knees as your built strength in your abs and upper body. Better to modify than risk injury!