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:
You’ve recently had surgery
BENEFITS OF FOUR LIMBED STAFF POSE (CHATURANGA DANDASANA)
Strengthens your core, arms and legs
Increases energy and boosts confidence
Helps fight fatigue and increases concentration
HOW TO PRACTICE FOUR LIMBED STAFF POSE (CHATURANGA DANDASANA) IN 3 EASY STEPS
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.
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.
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.
Plank Pose – Phalakasana
Forearm Plank Pose - Phalakasana II
Cobra Pose – Bhujangasana
Sphinx Pose – Salamba Bhujangasana
Dolphin Pose - Catur Svanasana
Locust Pose – Salabhasana
Reverse Plank Pose - Purvottanasana
Upward Facing Dog Pose – Urdhva Mukha Svanasana
Downward Facing Dog Pose - Adho Mukha Svanasana