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Chaturanga Dandasana Four Limbed Staff Pose

Practicing Chaturanga Dandasana on its own, you’ll be able to take your sun salutations to the next level. It is a powerful pose building strength and heat in the body.
chaturanga = four limbs (chatur = four anga = limb)
danda = staff (refers to the spine, the central “staff” or support of the body)


Four-Limbed Staff Pose: Instructions

Start by coming to a Adho Mukha Svanasana, then Plank Pose keeping the wrists under the shoulders, and heels pushing back. Keep your core engaged.
On an exhalation, slowly Lower yourself towards the floor , keeping your torso and legs to a few inches above and parallel to the floor. keeping the elbows close to the body
Press the palm firmly to the floor. Lift the top of the sternum and your head to look forward and continue onto cobra or an upward facing dog with the next inhale.
Chaturanga Dandasana is comes in the Sun Salutation sequence. You can also practice this pose individually for anywhere from 10 to 30 seconds. Release with an exhalation.

Beginner’s Tip

Since this pose demands quite some strength from the arms.From Plank Pose , begin by lowering your knees on the floor until you have built enough strength in your arms to do the full pose.


Strengthens the arms and wrists
Tones the abdomen