Four Limbed Staff Pose - Chaturanga Dandasana

Contents
In Four Limbed Staff Pose or Chaturanga Dandasana in Sanskrit (‘Chatur’ means ‘four limbs’, ‘Danda’ means ‘staff of support’ and ‘Asana’, means ‘posture’), staff is referred to as the spinal cord, which is the main support system of the body. This pose is one of the steps in the group of 12 yoga poses in Surya Namaskar (Sun Salutation) and is considered a powerful strength builder in the arms and abs. It also helps boost energy in the body and hence can be included in flow yoga sequences.
Pose Detail
- Difficulty: Intermediate
- By Type: Strengthening Yoga Poses
- By Benefit: Yoga Poses For Weight Loss
Step-by-Step Instructions
Benefits and Contraindications
Strengthens the arms and wrists
Tones the abdomen
Carpal tunnel syndrome
Pregnancy
Photo poses in different angles


Tips
To build strength in your upper body and core, start by practising holding Planks and Forearm Planks for up to a minute.
You can also lower your knees first from Plank pose and then bend the elbows to come into a baby Chaturanga, keeping a straight line from your head to your knees.
Or substitute Chaturanga with Knees-chest-chin / Ashtanga Namaskara: From Plank pose lower your knees, keep your core engaged and move your chest and chin towards the floor. Keep your shoulders up away from the floor and keep your chest open.
- One Legged Four Limbed Staff Pose
- Four-Limbed Staff Pose with a strap
- Four-Limbed Staff Pose against a wall
- Four Limbed Staff Pose with knees down
- Upward Facing Dog Pose
- Cobra Pose
- Downward Facing Dog Pose