Chaturanga Dandasana | 4 Limb Staff Pose

 In Asana Pose Feature

(chah-tuur-ANGH-uh dahn-DAHS-uh-nuh)

Chaturanga Dandasana - 4 Limb Staff Pose yoga technique


Chatur = four

Anga = limb

Danda = staff



  • Strengthens the arms and wrists
  • Tones the abdomen
  • Strengthens whole body

Modifications and Props

  • Practice with a wall: stand and face a wall, a few inches away from the wall. Press your hands against the wall, slightly lower than the level of your shoulders. Imagine that you are trying to push yourself away from the wall, but the firmness of your shoulder blades against the back prevents any movement. Lengthen your tailbone into your heels and lift the top of your sternum toward the ceiling

Ashtanga Namaskara - 8 Limb Pose Yoga Technique

  • Or lower your knees: From Plank Pose, begin by lowering your knees to the floor and then, with an exhalation, lower your sternum to within an inch or two above the floor

Preparatory Poses

  • Plank Pose
  • Bhujangasana
  • Urdhva Mukha Svanasana

Contraindications and Cautions

  • Carpal tunnel syndrome
  • Pregnancy

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