Chaturanga Dandasana or Four-Limbed Staff Pose Easy Guide for Beginners

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About the Pose:

Chaturanga Dandasana or Four-Limbed Staff Pose yoga looks like a push-up, but there are many differences between the two. Also called plank pose, this asana or pose helps to build your body properly, Chaturanga Dandasana or Four-Limbed Staff Pose is a spinal asana or pose dedicated to the spine which is done by keeping the spine straight. In this asana or pose

The entire weight of your body is on the toes of both your hands and feet. Let us know about the method of doing Chaturanga Dandasana or Four-Limbed Staff Pose and its benefits.

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What is Chaturanga Dandasana or Four-Limbed Staff Pose?

Chaturanga Dandasana is made up of a combination of three words in which Chatur means four, Anga means body part and Danda means stick. If you need a lot of strength then you can do this asana or pose.  This asana or pose is an important part of Surya Namaskar A and Surya Namaskar B. This asana or pose is also known as Four-Limbed Staff Pose and is also known as Low Plank.

Chaturanga Dandasana can be done by people of all ages. Chaturanga Dandasana or Four-Limbed Staff Pose gives strength and energy to our bodies. This asana or pose should be done on an empty stomach. If you have to eat something, then you should eat at least four to six hours before. So let us know in detail today about Chaturanga Dandasana or Four-Limbed Staff Pose.

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How to do Chaturanga Dandasana or Four-Limbed Staff Pose Step by Step:

  • To do Chaturanga Dandasana or Four-Limbed Staff Pose, first of all, lay a yoga mat on the ground and lie on it on your stomach or in Adho Mukha Svanasana.
  • In this posture, you keep both your hands like Bhujangasana, that is, keep both your hands on the ground ahead of your shoulders, with your fingers facing in front.
  • Keep the toes of both your feet straight on the ground so that the weight of the body can be lifted on them.
  • Now slowly try to raise both your knees while putting emphasis on the toes.
  • Now take the breath in, lift the weight of the body on both your hands.
  • Make a 90-degree angle at the elbow between your upper arm and forearm.
  • Now your whole body will come parallel to the floor.
  • In this position, your body will be completely up, only both the hands and the toes will remain on the ground, on the entire weight of your body will remain.
  • Do this asana or pose for 10 to 30 seconds.
  • After this, while exhaling, slowly come to your starting position.

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What are the Benefits of doing Chaturanga Dandasana or Four-Limbed Staff Pose?

  • There are many health benefits of doing Chaturanga Dandasana or Four-Limbed Staff Pose. When you do Chaturanga Dandasana or Four-Limbed Staff Pose, the entire weight of your body falls on your hands and wrists, which helps to strengthen them.
  • Chaturanga Dandasana or Four-Limbed Staff Pose strengthens the muscles of the shoulders, back, and legs. People who work sitting for a long time often have pain in their back and shoulders. For this pain, Chaturanga Dandasana or Four-Limbed Staff Pose is an alternative to medicines.
  • By doing this asana or pose, you can get rid of this type of problem. Whenever you fall and get hurt, it is important to keep your body stable. Due to the flexibility in the body, there is less damage to your body and the feeling of pain is also less.
  • Whenever a small child falls, he feels less injury and pain is also less. Because children have more flexibility in their bodies. This asana or pose can do double work on your body, making your body more flexible. This asana or pose can be beneficial for those who want to do yoga and have just started yoga.
  • This asana or pose will prepare you to do some advanced yoga asana or poses to come and will help you in doing yoga further. This asana or pose strengthens your muscles. This asana or pose helps in establishing coordination between the mind and muscles of the person.
  • his teaches us to distribute the proper load in our hands and feet. Strengthens the spinal muscles. By doing Chaturanga Dandasana or Four-Limbed Staff Pose, the abs of the stomach. They are tight too. This keeps our body healthy.

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Precautions to be taken while doing Chaturanga Dandasana or Four-Limbed Staff Pose:

Before practicing this asana or pose, it is very important to keep some things in mind. So that the damage caused by this asana or pose can be avoided. Below they are explained in detail about them.

  • Do not raise your hips too much for Chaturanga Dandasana or Four-Limbed Staff Pose.          
  • More strength is required to perform this asana or pose. So try to do it very comfortably.
  • Avoid getting hurt. If you have pain in your shoulder, wrist, or back, then you should not do this asana or pose.
  • Do not do this asana or pose during pregnancy. If there is any pain in the elbow, then do not do this asana or pose.

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Video Tutorial of Chaturanga Dandasana or Four-Limbed Staff Pose:

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