Four Limbed Staff Pose (Chaturanga Dandasana) – Learn This Asana In 3 Easy Steps | Yoga With Nutan



FOUR LIMBED STAFF POSE

Sanskrit Name – Chaturanga Dandasana

Sanskrit Name Meaning – Chatur - Four, Anga – Limb, Danda – Staff, Asana - Pose

Type of Asana – Arm Balance Yoga Pose

Target Areas – Full Body


WHAT IS FOUR LIMBED STAFF POSE (CHATURANGA DANDASANA)?

Four Limbed Staff Pose (Chaturanga Dandasana) also known as a Lower Plank is a foundational yoga pose that activates all your body muscles. It strengthens your core and improves circulation. It builds energy and also increases your confidence.


DO NOT PRACTICE FOUR LIMBED STAFF POSE (CHATURANGA DANDASANA) IF:

  1. You’ve recently had surgery


BENEFITS OF FOUR LIMBED STAFF POSE (CHATURANGA DANDASANA)

  1. Strengthens your core, arms and legs

  2. Increases energy and boosts confidence

  3. Helps fight fatigue and increases concentration

HOW TO PRACTICE FOUR LIMBED STAFF POSE (CHATURANGA DANDASANA) IN 3 EASY STEPS

  1. Start in Plank Pose (Phalakasana). Align your shoulders in front of your wrists. Come onto the balls of your feet, push back through your heels, engage your core muscles and create a line of energy from the crown of your head through to your feet.

  2. As you inhale, pull your body up and in. Exhale, bend your elbows to 90 degrees. Lower your body and keep it straight as you balance on your hands. Keep your elbows above your wrists and drawn into your sides.

  3. Lower your shoulders until they’re in line with your elbows. Keep your gaze down. To exit the asana, push back up into Plank Pose (Phalakasana) or lower your belly to the ground.


FOUR LIMBED STAFF POSE (CHATURANGA DANDASANA) VARIATION – KNEES DOWN

Try this asana with your knees bent to the ground and keep your core engaged.


PREPARATORY POSES


Plank Pose – Phalakasana


Forearm Plank Pose - Phalakasana II


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

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