How to Do Chaturanga Dandasana (Four-Limbed Staff Pose)

Chaturanga Dandasana is a solid part of any yoga class, but since it’s usually done as part of a flow, it can come and go so fast that there is no time to even think about it. Before we know what happened, it’s over, and we are moving on.

If we keep going, we could be doing things incorrectly and end up injuring ourselves. Sometimes, it is good to pause and examine things more closely. Here are a few tips on how to perform Chaturanga.

Chaturanga Dandasana Benefits

This pose will build strength in your arms, wrists, lower and upper back, and abdominal muscles. Toning your muscles will benefit you in other yoga poses and improve your posture.

Step by Step

Start in a plank position, with the heels pushing forward and the wrists under your shoulders. Your core should be engaged.

Roll forward on your toes while keeping your elbows close to your body. Continue to go forward until your arms are at a 90-degree angle. Lower yourself down towards the floor.

If this is too much for your arms, lower the knees!

Stop when your arms reach a 90-degree angle. It takes some serious arm strength to stop here!

Next, exhale and descend with control to your stomach. Then, inhale and move onto a cobra or upward-facing dog.

Tips and Modifications

Keep your knees on your floor until your arms are strong enough to perform the pose.

In the mirror, check your arm position and the angle of 90 degrees. You can also ask a friend to help you.

Avoid this pose if you are experiencing wrist pain, carpal tunnel syndrome, or any other issue. It puts a lot of pressure on your wrist joints.

Keep your core engaged and your body straight throughout the pose. The hips should not exceed the shoulders.

Be sure that your shoulders do not drop towards the ground or tense towards the ears.

If you want to add a little extra challenge, keep your leg next to the other foot as you move in and out of a pose.

Chaturanga dandasana builds strength and heat within the body. After you practice this pose on your own and break it down, you will be able to take your sun salutations up a notch and enjoy the precise movements during your flow. You’ll also be safe.

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