Home Practice Chaturanga Dandasana (Four limb staff pose)

Chaturanga Dandasana (Four limb staff pose)

by Arundhati Baitmangalkar

ORIGINAL NAME: Chaturanga Dandasana

ENGLISH TRANSLATION: Four limb staff pose (Chatur = four, anga = four, danda = staff, pose = asana)
LEVEL – Intermediate


  • Start in Adhomukha swanasana. Keep the palms pressing down and away from you as you hold adhomukha swanasana. Extend the fingers from the palms. Maintain equal weight on both palms.
  • Inhale, move the body forward into high plank. Arms straight, shoulder blades move in towards the spine. Keep the hips and shoulders in the same line. Feet flexed, knees straight and legs engaged here.
  • Exhale, bend the elbows and lower the whole body towards the floor together. Stop when your trunk is in line with the upper arms. Hold here briefly, maintaining the whole body parallel to the floor. Tailbone moves towards the heels, ab muscles slightly pulled in.
  • And slowly lower to the ground. Repeat a few times.


  • Strengthens the arms, shoulders, chest and core
  • Prepares us for deeper backbends, arm balances and inversions
  • Improves posture
  • Strengthens erector spinal muscles
  • Increases self confidence


  • Wrist issues
  • Pregnancy
  • Menstruation
Chaturanga dandasana

Chaturanga dandasana


  • Hips drop to the floor
  • Chest sinks faster to the floor than the rest of the body
  • Elbows falling out to the sides
  • Inner edge of the wrist lifts off the floor


  • Beginner friendly version – Drop knees to the floor and lower down as mentioned above
  • Build a strong adhomukha swanasana and high plank in your practice before attempting this
  • Shoulder issues can rotate the palms outward
  • Wrist issues modify into a forearm plank


  • Breath- Inhale into high plank. Exhale to lower down.
  • Duration – The form is important here. So more than just going through repetitions take time to build a good form

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