Chaturanga Dandasana

Chaturanga Dandasana or four-limbed staff pose is a momentous asana in the practice of Hatha Yoga and Ashtanga Yoga and Sun salutation series. In Sanskrit, Chatur means Four, Anga represents limbs and Danda is meant by staff. It resembles the spine of a human being.

It is pronounced as Chaturanga Dandasana “Cha-tur-anga- dandasana.”


Chaturanga Dandadasna or Four-Limbed staff pose is practiced in various flows of yoga practices. In ancient times Gurus were asking their disciples to hold and to stay in this pose for a long duration for developing strength, endurance, and boosting energy.

Especially in Surya Namaskara, Chaturanga is practiced so frequently. It is highly recommendable to practice Bakasana, Astavakrasana, or Eight-Angle pose before attempting Four-limbed staff pose. This is for attaining extreme balancing and coordination in body parts.

                                               Muscles widely used in practicing Chaturanga Dandasana

  • Trapezius
  • Deltoid
  • Scapula
  • Biceps
  • Triceps
  • Pectoralis Major
  • Quadriceps
  • Rectus Abdominis
  • Maximus Gluteus 
  • Minimus Gluteus 


Chaturanga Dandasana for beginners

Chaturanga Dandasana is an intermediate-level series posture that requires a lot of practice. It is practiced a lot during the Sun Salutation series and that is the most important time for a beginner to concentrate on this posture. A beginner who has very less information about this pose may attain a good level of practicing Chaturanga after following these steps:-

  1. After practicing the downward-facing dog pose, check the length and physiology of your body.
  2. Open your hands parallel to the level of shoulders.
  3. Place the hands on the ground and come into plank pose(Dandasana) with hands under the shoulders. Keep legs parallel to the ground.
  4. Take a deep breath and exhale out with bending elbows. All the bodyweight should be on forearms and balancing on toes.
  5. It is important to check the line of your shoulders which will be the same as elbows.
  6. Hold the breath until you come back and straighten the arms again.
  7. Fold your legs and take a rest into Vajrasana or Thunderbolt pose.

Benefits of Chaturanga Dandasana

  1. It increases a lot of strength on the forearms and shoulders.
  2. It is very helpful to boost the digestive system and activates digestive fire.
  3. Balancing iss easily improved after holding this asana for a long duration.
  4. It gives a nice shape to the abdominal region. especially Biceps, Triceps, Scapula, and Trapezius are mainly affected by this pose.
  5. It dissolves extra fat especially from the waist and gives a healthy look to the body.
  6. Chaturanga Dandasana has a great work of improving the coordination level between the body parts.
  7. It is so useful to awaken upper channels. Firstly Mooladhara chakra is activated and energy transfers to the top 3 channels.
  8. It has excellent work in developing the metabolism and immunity of a person.
  9. Chaturanga Dandasana has a great work on activating Manipur Chakra which is directly connected with the digestive tract and is called the heating point of the body.
  10. It also supports the cardiac region. There is basically a fast blood circulation towards the heart during holding a four-limbed staff pose.

                                                        Precautions of Chaturanga Dandasana

  1. Please avoid the four-limbed staff pose if you are suffering from high pulse rates or high blood pressure.
  2. In case of any severe pain in the body, it is not recommended to practice this asana.
  3. In the case of Carpal tunnel syndrome, it should not be practiced.
  4. If someone is suffering from a wrist joints problem they should avoid it.
  5. In case of neck, chest, and shoulder injuries, people should avoid practicing this posture.

Note: Chaturanga Dandasana has a fabulous work on activating Heart Chakra or the solar plexus channel. It is also helpful in activating Kundalini and has great work on the neutralization of Prana.

During our Yoga Teacher Training programs, we ask our students to be under the practice of Chaturanga for physical, mental, and emotional growth. In our Reiki and Yoga Therapy sessions, it supports them to recognize the benefits of holding Chaturanga for a specific duration of time.