- 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.
- 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.
- Finally, you can release the pose by either coming back into Adho Mukha Svanasana or the Plank Pose.
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.
- Stretches and tones your core muscles.
- It also strengthens your wrists, arms, shoulders, and back.
- Furthermore, warm-up pose for inversions and arm balances.
- Wrist Injury
- Lower Back Injury
- Back Injury
Preparatory Poses –
Follow-up Poses –