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.
Benefits and Contraindications
Strengthens the arms and wrists
Tones the abdomen
Carpal tunnel syndrome
Photo poses in different angles
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
Top Follow-Up Poses
- Upward Facing Dog Pose
- Cobra Pose
- Downward Facing Dog Pose