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Chaturanga Dandasana (Four Limbed Staff Pose)

Chaturanga Dandasana (Four Limbed Staff Pose)

Chaturanga Dandasana, also known as the Four Limbed Staff Pose, is a foundational yoga pose that builds strength in your upper body, core, and back muscles. This pose is commonly practiced as part of the Sun Salutation sequence and is frequently incorporated in vinyasa flow classes. To get into Chaturanga Dandasana, start in a plank position with your hands directly under your shoulders and your body in a straight line. From here, shift your weight forward as you bend your elbows and lower your body towards the floor, maintaining a strong and engaged core. Your elbows should be tucked close to your ribcage, forming a 90-degree angle with your upper arms. Finally, hold the position for a few breaths before transitioning into the next pose. Chaturanga Dandasana offers numerous benefits for your overall fitness. It helps to strengthen your arms, particularly your triceps, as well as your shoulders and chest muscles. The pose also engages your core muscles, including your abdominals and obliques, helping to improve stability and posture. In addition, Chaturanga Dandasana can assist in building bone density, aiding in the prevention of osteoporosis. However, it is important to practice Chaturanga Dandasana with proper form and caution to avoid strain or injury. Focus on maintaining a strong plank-like position throughout the movement and avoid letting your hips sag or your shoulders hunch forward. If you are a beginner, it is advisable to modify the pose by dropping your knees to the floor, which reduces the intensity while still allowing you to work on building strength. Remember to always listen to your body and take breaks as needed. As with any exercise, it's essential to warm up before attempting Chaturanga Dandasana and cool down afterward to prevent muscle soreness or stiffness. Incorporate this pose into your regular yoga practice or fitness routine to enhance your overall strength and body awareness.


  • Start by positioning yourself in a high plank position, with your hands directly under your shoulders and your legs extended straight behind you.
  • Engage your core muscles by drawing your navel towards your spine, and keep your body in one straight line from head to heels.
  • Keeping your elbows close to your ribs, lower yourself down by bending your arms, until your upper arms are parallel to the floor.
  • Hold this position for a few breaths, making sure to keep your core and leg muscles engaged.
  • To release, exhale and slowly lower your knees to the ground, untuck your toes, and sit back into Child's Pose or any resting pose of your choice.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and control.
  • Keep your elbows close to your body as you lower down into the pose to prevent strain and potential injury.
  • Focus on your breath, inhaling as you lower into Chaturanga and exhaling as you push back up.
  • Maintain a straight line from your head to your heels, avoiding sagging or lifting of the hips.
  • Start with modified versions of the pose, such as practicing with your knees on the ground, and gradually progress to full Chaturanga as you gain strength.
  • Ensure your wrists are aligned directly beneath your shoulders to support your upper body weight.
  • Practice proper form by engaging the muscles of your legs and pressing through your heels.
  • Listen to your body and take breaks when needed. It's important to avoid overexertion and allow for proper recovery.
  • Incorporate shoulder and chest stretches into your routine to improve flexibility and reduce the risk of injury.
  • Focus on proper alignment and technique rather than trying to go for quantity of repetitions. Quality over quantity is key.

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