Four-Limbed Staff Pose (Chaturanga Dandasana)

Four-Limbed Staff Pose (Chaturanga Dandasana)
  • The Four-Limbed Staff Pose (Chaturanga Dandasana) derives from the Sanskrit word where Chatur stands for “Four,” Anga stands for “Limbs,” Danda stands for “Staff,” and Asana stands for “Pose” or “Posture.”
  • The Sanskrit word Chaturanga Dandasana is Pronounced As – chaht-tour-ANG-ah don-DAHS-anna.
  • The Four-Limbed Staff Pose (Chaturanga Dandasana) is also known as Low Plank Pose.
  • The pose is dedicated to the primary system of our body which is the “Spine.”
  • As the spine is in a straight line parallel to the ground, it resembles a Staff Pose.
  • There is a significant difference between pushup and Chaturanga Dandasana. 
  • If not done correctly, one could injure themselves.

Things one should be aware of before starting the pose –

  • The pose can be done in the early morning as well as evening.
  • If you are doing the pose in the evening, then make sure your stomach is empty.
  • Moreover, there should be at least 4 hours of gap between the meal and the yoga pose practice.
  • The yoga pose is for the Beginner level, and the style of the pose is Vinyasa / Ashtanga yoga.
  • Also, the duration of the pose should be anywhere between 30 to 60 seconds.

Specialty –

  • Furthermore, the specialty of the pose is that it stretches your Navel.
  • It also strengthens your Arms and Wrists.

How to do –

  • Ease yourself into the Plank Pose by ensuring that the edge of your shoulder is in the same line as your middle finger on the ground or floor.
  • Further, spread your fingers on the ground or floor, which will be slightly curved.
  • So that you can make the grip on the ground or floor with the corner of your fingers.
  • Later, stretch your body from the crown of your head to your heel.
  • Gently lower your body into half push-up in such a way that your upper arms are parallel to the floor.
  • Moreover, you need to lower yourself to make a 90-degree angle; your elbows should slightly touch the side of your ribs.
  • Hold this pose between 30 seconds to 60 seconds, and continue to stretch from your head to your heel.

Tips for Beginners –

  • To do this pose, one needs strong arms, legs, and back to support this pose, and as a beginner, it would be difficult to do this pose.

Benefits –

  • Stretches and tones your core muscles.
  • It also strengthens your wrists, arms, shoulders, and back.
  • Furthermore, warm-up pose for inversions and arm balances.

Contraindications –

  • Wrist Injury 
  • Lower Back Injury 
  • Back Injury
  • Pregnancy

Preparatory Poses –

Follow-up Poses – 

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