Four-Limbed Staff Pose - Chaturanga Dandasana

The Four Limbed Staff Pose (Chaturanga Dandasana) is an intermediate posture that targets the abdomen, arms and chest. This pose is also good as it strengthens the wrists.

The literal translation of Chaturanga Dandasana is that Chatur means four, anga stands for limbs, danda represents a staff or stick and asana is yoga pose. This is a bending yoga pose.


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This pose is one of the poses in the (Surya Namaskar) Sun Salutation sequence. You can practice this pose individually or with a partner.

Steps :

  1. First perform Adho Mukha Svanasana (Downward Facing Dog Pose) and then the Plank Pose. Ensure that your shoulder blades are pushed firmly against your back and that your tailbone is pressed towards the pubis.
  2. Your arms should be completely extended and your spine should be absolutely straight.
  3. Now exhale and bend your elbows while you lower your body towards the ground. Stop lowering your body when you are a few inches away from the ground.
  4. Your body should be parallel to the floor and your hips should be straight. Ensure that your legs are turned inward while in this position. Try to tuck your tailbone under and towards your pubis so that your legs stay straight.
  5. Keep a broad space between your shoulder blades. Your elbows should not be splayed outwards but instead be pushed back downwards towards the heel.
  6. Ensure that your neck is aligned straight with the rest of your body and press the base of your index fingers to the ground.
  7. Stay in this position for about 10-30 seconds and then exhale and lie down lightly on the floor or go in to the Plank Pose.

Precautions :

As with any yoga pose, this yoga pose also has certain precautions that should be kept in mind before practicing it. Four Limbed Staff Pose - precautions include not practicing this pose if you are pregnant or if you suffer from Carpel Tunnel syndrome. This pose should be learnt under the guidance of a practiced yoga instructor and also after seeking your doctor's approval to do so.

Beginner's Tip :

The beginner's tip for Four Limbed Staff Pose is that the beginner should drop his/her knees to the floor until he/she is able to support his/her body with the arms. This step should be performed straight after Plank Pose.

Benefit to Body Part :

  • It strengthens the muscles of the wrists.
  • It strengthens the biceps and triceps.
  • It also strengthens and stretches the spinal muscles and provides relief from chronic back problems.
  • It also helps to tone the abdomen and strengthens the core abdominal muscles as well

Therapeutic Applications :

  • It strengthens the abdomen, arms and wrists.
  • It provides relief to people who suffer from chronic back problems as it strengthens the spinal muscles.
  • It helps to increase one's stability, flexibility and balance as this pose strengthens many muscles of the body.

Variations :

  • Lowering yourself into the pose and then rolling your feet forward on to the top of your feet.
  • Moving your body slightly forward.
  • These variations will make the position more challenging and will also bring your hands back in position by your waist.

Preparatory Poses :

  • Plank Pose
  • Cobra Pose (Bhujangasana)
  • Upward Facing Dog Pose (Urdhva Mukha Svanasana)

Follow Up Poses :

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