Four Limbed Staff Pose - Chaturanga Dandasana
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.
- Difficulty: Intermediate
- By Type: Strengthening Yoga Poses
- By Benefit: Yoga Poses For Weight Loss
Benefits and Contraindications
Strengthens the arms and wrists
Tones the abdomen
Carpal tunnel syndrome
Photo poses in different angles
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.
Frequently Asked Questions
Chaturanga Dandasana or Four-Limbed Staff Pose helps to strengthen the arms, shoulders, wrists, and back. It’s also a great pose to shape your abdomen’s muscles.
It all depends on your level of physical fitness. If you are new to yoga and don’t have enough strength in your arms, stay in the pose for 20 seconds. You can also modify the pose with both knees on the ground. Once you feel confident in holding the pose for 20 seconds raise the time to 30 seconds.
Remember it’s all about how you feel while in the pose but not about how long you stay in it. We do not recommend holding Chaturanga Dandasana for more than 1 min in general, because with time your muscules will get tired and relax and you will remain to hold the pose with your bones and that’s not what we want in this position.
Modifications & Variations
- 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
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