Introduction:

Chaturanga Dandasana is also as Four-Limbed Staff Pose. It is actually a low plank pose in which a straight body parallel to the ground is supported by the toes and palms, with elbows at a right angle. In this pose the hands and feet are on the floor, supporting the body, which is parallel to and lowered toward, but not touching, the floor. It is similar to pushup but the main difference is that we have to stay in this position for few seconds. This name is derived from Sanskrit; it is spitted into 4 words

  • “Chatur” – meaning “four”
  • “Anga” – meaning “limb”
  •  “Danda” – meaning “staff”
  •  “Asana” – meaning “pose”

Steps of doing Chaturanga Dandasan:

  • Start from Plank Pose, align your shoulders slightly ahead of the wrists and come onto the knees, push the soles of your feet back, as if into a wall behind you.
  • Simultaneously push back through the heels to engage the quadriceps and bring the lower body to life, and reach your sternum forward, creating a straight, taut line of energy from the crown of your head through your feet.
  •  Now take a deep breath & pull yourself up in such a way that the heads of the shoulders and the tops of the thighs should be up and away from the floor, pull your lower body up and in, and release the tailbone towards the floor.
  • Now slowly exhale & bend your elbows at 90 degree, keeping them over your wrists and keep hugging your elbows on into your sides.
  • Now slowly lower body with control as much as you can, keep your body as straight as a plank of wood. Stop when your shoulders are in line with your elbows
  • To come out of the pose, exhale and lower down to your belly or push back up to Plank Pose. Or in another way slowly inhale and come onto the tops of your feet and into Upward-Facing Dog shown in below image.

 

plank-pose

upward-facing-dog-pose

charuranga-dandasan

Precautions:

  1. It should not be practiced when a person has carpal tunnel syndrome, or a shoulder, elbow, or wrist injury.
  2. Women during pregnancy should not practice the full version of the pose instead, lower only a few inches, or practice Plank Pose only.
  3. First try to practice the Half Chaturanga or Plank Pose until you can support your full body weight correctly. Otherwise you can injure yourself.
  4. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.

Benefits:

  1. It makes your wrists strong and more flexible.
  2. Muscles are built in your back, shoulders, and arms.
  3. Your core muscles are stretched and toned.
  4. It is a great warm-up pose for arm balances and inversions.
  5. It increases stamina.
  6. It Invigorates body & mind.