How to Do Four Limbed Staff Pose (Chaturanga Dandasana): Step by Step Guide for Beginners

What Is Four Limbed Staff Pose (Chaturanga Dandasana)?
Four Limbed Staff Pose, known as Chaturanga Dandasana in Sanskrit and commonly called Lower Plank, is a foundational arm balance that builds full body strength. It activates the core, arms, legs and back while improving posture and stability. This pose prepares the body for more advanced arm balances and helps cultivate controlled, mindful movement.

When You Should Avoid This Pose
Avoid Chaturanga Dandasana if you have recently had surgery or if weight bearing through the wrists or shoulders causes pain. Practise the knees down variation if you are developing strength.

How to Do Four Limbed Staff Pose in 3 Easy Steps

1. Begin in Plank Pose.
Start in Plank Pose Phalakasana. Bring your shoulders slightly forward of your wrists. Press through the balls of your feet and engage your core to create a long line from the crown of your head to your heels.

2. Bend your elbows.
Inhale and draw your body slightly upward. Exhale and bend your elbows to ninety degrees. Keep your elbows stacked over your wrists and close to your ribcage as you lower.

3. Hold and release.
Lower your shoulders in line with your elbows. Keep your gaze down and your body strong and straight. To exit, press back up into Plank Pose or lower all the way to the floor.

Variation: Chaturanga with Knees Down
Bring your knees to the ground while keeping your core engaged. This variation reduces strain on the wrists and shoulders and helps build strength gradually.

Common Questions About Four Limbed Staff Pose (People Also Ask)

Is Chaturanga difficult for beginners
Yes, it requires strength and alignment. The knees down variation is helpful.

Should my elbows flare out
No, keep your elbows close to your sides.

What muscles does Chaturanga work
It strengthens the chest, arms, shoulders, core and legs.

Why do my shoulders hurt in Chaturanga
You may be lowering too low or collapsing. Keep shoulders level with elbows.

Preparatory Poses
• Plank Pose, Phalakasana
• Forearm Plank Pose, Phalakasana Two
• Cobra Pose, Bhujangasana
• Sphinx Pose, Salamba Bhujangasana
• Dolphin Pose, Catur Svanasana
• Locust Pose, Salabhasana

Counter Poses
• Reverse Plank Pose, Purvottanasana
• Upward Facing Dog Pose, Urdhva Mukha Svanasana
• Downward Facing Dog Pose, Adho Mukha Svanasana