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 “Spine”.

As the spine is in a straight line which is parallel to the ground it also 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 practice of the yoga pose.
  • 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 anywhere between 30 seconds to 60 seconds and also, continue to stretch from the crown of your head to your heel.

Tips for Beginners –

  • To do this pose, one needs strong arms, legs, and also, back for support of 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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