Learn How to Do Four-Limbed Staff Pose (Chaturanga Dandasana) and its Benefits

Four-limbed staff pose is the crucial part of the Sun Salutation Sequence. Also known as Chaturanga Dandasana, the pose builds great strength in arms, upper back and abdominal muscles. Practicing the four-limbed staff pose tones the body exactly the way you wanted.

Very few yoga practitioners know that the pose is also called as Low Plank, the pose is done while lying body parallel to the ground and is supported with palms and toes with elbows forming a right angle.

If done in right way, the asana resembles a staff, with the spine in straight line, the pose also involves your limbs too. The asana is performed with an empty stomach, if not in morning the yoga pose can also be done in evening hours. Let us get acquainted with the steps to do four-limbed staff pose and its benefits.

Benefits of Doing Four-Limbed Staff Pose

• The pose, when practiced regularly, makes your wrists strong and flexible.

• The yoga posture is considered as a great warm-up-pose for inversions and arm balances.

• It builds core body strength, lengthens the spine and strengthens the low back muscles.

• The four-limbed staff pose develops core stability.

• The posture also invigorates the body and mind.

Easy Steps to do Four-Limbed Staff Pose (Chaturanga Dandasana)

1. To start the asana, come into the plank pose and ensure that the outer edge of your shoulders should come in the same line as your fingers on the floor.

2. Spread out your fingers and grip the floors with your hands so that air is trapped between palms and the yoga mat.

3. Now inhale and stretch from the heels to the head.

4. Exhale and lower your body in a push-up position, such that the arms come parallel to the floor.

5. Make sure that the tips of your elbows slightly touch the ribs as you go down to maintain the 90-degree angle.

6. Be in the posture and continue to stretch from heel to head, remember your shoulders must be drawn in and plunged into the back.

7. Release and come back in the plank pose or Adho Mukha Svanasana

Contradictions When Doing Four-Limbed Staff Pose

Avoid doing the pose, if you are having carpal tunnel syndrome, wrist, lower back or shoulder injury. It is also recommended not to do the pose when you find it difficult to draw in and meld your shoulder blades into your back.

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