Chaturanga Dandasana Or Four-Limbed Staff Pose

Chaturanga Dandasana Or Four-Limbed Staff Pose

Chaturanga Dandasana Or Four-Limbed Staff Pose 

What's up, guys? today we will learn Four-Limbed Staff Pose additionally called Chaturanga Dandasana. Sometimes also called is Low Plank. This asana is a nice arm balancing core strengthening asana. Beginning for the beginners, it will be difficult so they try just the plank position and after practicing that you can slowly come to this low plank position also or Chaturanga Dandasana.

 This Chaturanga Dandasana is excellent for reinforcing the arms and the wrist, likewise it conditions the belly and that is the motivation behind why it is helpful for weight misfortune and furthermore from the wellness perspective. Those who have carpal tunnel syndrome and those who have pregnant, they should not practice this. 

Let’s understand how to do this. So take the position or please your fours, a tabletop position. Subsequent to going to the tabletop position, at that point let, feet go out with the goal that you are into a board position. Now, the plank position is very important because from here if you hold this position wrongly, it can create a strain. To understand what is plank position? Inboard position, the shoulders and the wrist are in one line, the feet are unwinding yet the vertical firm, you should feel the impact point are somewhat out so that there is some quality in the legs, additionally the center is dynamic, pelvis is unbiased, you are not pushing the lower back too forward neither too up. 

You are in one line and furthermore head is impartial, not to up not very down. Now, after taking the plank position, you can start coming down lowering your body down. It is essential to see how from a board become a low board additionally Chaturanga Dandasana. Board position, presently companions, holding this pleasantly, descend. Board position, presently companions, holding this pleasantly, descend. As you come down, what is more, important is that the shoulders and the elbows should be in one line. Don’t go beyond this point. A lot of time, what people they do, when they come down, they actually come too much down, then the shoulder is lower, the elbow is higher.

 This isn't generally excellent for the shoulder since it can make a strain in the shoulders. If okay to keep the shoulder a little above the elbows, that is fine or the perfect the position is where the shoulder and the elbow are in one line, perhaps the upper arm will look some parallel to the floor however the shoulder won't dropdown. The second thing is when you do this practice, a lot of time the core is not active, and people can dip from the lower back. Can you see my lower back dipping? No, hold your center tight, connect with the roots on the off chance that you need and continue the position. 

Now, the third very important thing, when you do this, A lot of times when people come down their shoulders start going up towards ears. No, let this collar area open up. Let the collar go open, let the chest open nicely and feel that the shoulder blades are squeezing to each other and now the last one when you go down a lot of time the elbow starts coming out. Elbows are very important. Whenever you are come down, your elbow has to remain a little closer to the body by the side of the ribcage.

 If you let the elbows go out, the shoulder will turn inward and this shoulder inward will actually create strain in the shoulder, which will disrupt the flow of the blood. So whenever you are taking a plank position, hold yourself nice and tall right from the beginning. Don’t let anything loose from the abdomen and when you come down to let the elbow remain closer to the body and shoulder, elbow in one line. That’s all. 

Just hold like this for a while and come. Presently, the individuals who find troublesome, what they can do is, they can rehearse this position, keeping the knees on the floor and then understanding how to do it making it easier and then slowly be coming back so maybe they can do about 2 to 3 times and relax. Another thing that you can do is to understand that the chest further goes down or not, should we remain aligned higher, it should be elbow and the shoulder in one line should remain or not. What you can do is you can wear a belt.

 Let’s see this also because it is a very safe practice, it will not allow you to go beyond the point, so tightening the belt so keeping it a little above the elbow, if you see. Keeping it a little above the elbow, need a little more distance, so don’t let the buckle touch the skin, this, so when you come down in this position, you will make sure that you will not dropping further down. Gradually, gradually with this training, it will get simpler to descend, perhaps, later on, you can lose this a little so you can draw in your bone muscles to come down where it is this which is restricting the belt which is restricting the movement. 

You come down, you’ll get stuck, that’s fine. So if you won't get it to easier, let the knees come down to the floor. If you want to know whether you are going too much down then use the belt. Chaturanga Dandasana reinforces the body delightfully and furthermore, it makes the center extremely solid.


  • Carpal burrow disorder.

  • Pregnancy

Beginner's Tip:

The finished type of Chaturanga Dandasana is very hard to perform from the start, until your arms, back, and legs are sufficiently able to help you. From Plank Pose, start by bringing down your knees to the floor and afterward, with an exhalation, bring down your sternum to inside an inch or two over the floor.


  • Tones the guts

  • Fortifies arm, wrists, shoulder, and leg muscles.

  • It creates center strength.

  • Plans body for reversals and arm adjusts.


On the off chance that conceivable, gradually turn over the chunks of your feet onto the highest points of your feet and move the middle marginally forward. This will bring the hands back adjacent to your midriff and increment the test of the position.
If you have any feedback if you have any suggestions please write to us they are very valuable for us to see you soon Namaste.


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