Four Limbed Staff Pose

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Chaturanga Dandasana

In Sanskrit, “chaturanga” means four limbs, “danda” means staff, and “asana” means yoga pose.


How to: Four-Limbed Staff Pose

Begin with the Plank Pose. Make your shoulder blades are strong against the back ribs as you push your tailbone into the pubis.

Exhale and gradually drop your torso and legs a few inches above the ground, so that they are aligned to the ground. It may happen that your tailbone may point toward the ceiling as your lower back sways to the ground. You have to avoid that from happening by keeping your tailbone firm and stable. Extend your pubis towards the navel.

There should be adequate space between your shoulder blades. Keep pressing the bases of your hands actively in the ground. Raise your sternum and the head slightly to look in front.

Chaturanga Dandasana is one of the many poses conducted in the popular Sun Salutations. Stay in this pose for 10 to 30 seconds. Exit slowly, while exhaling and laying yourself down on the ground.


Benefits of Four Limbed Staff Pose

The Four Limbed Staff Pose has many benefits to offer if it is done on a regular basis. Some of the major benefits are the following:

  • Provides strength to arms and wrists.
  • Tones the region near abdomen.
  • Calms the mind by relieving from tension, anxiety and depression.
  • Corrects the overall body posture.
  • Improves the sense of balance.

For beginners to yoga, Chaturanga Dandasana is a beneficial pose in the sense that it makes them ready for the balance required in more complex poses. If you are new to yoga, it may be difficult for you to perform the completed version of this yoga pose as it requires quite strong arms, back and legs. What you can do is:  while transforming from the Plank Pose, begin by lowering the knees first, followed by your sternum, and then feel the pose become slightly easier to perform.

For advanced users or yogis, this Four Limbed Staff Pose is particularly beneficial in improving the strength of the arms and wrists. You can modify this pose by standing upright next to a vertical wall and then pushing the wall with your hands. This is an easier version, but it will give you the feel of the yoga pose before actually practicing it.

Avoid this pose in case you suffer from the following conditions or problems:

  • Carpal tunnel syndrome
  • Pregnancy

Feel the power gathering in your wrists as you master the Four Limbed Staff Pose.