Chaturanga Dandasana

Chaturanga Dandasana, or four-limbed staff pose, is a momentous asana in the practice of Hatha Yoga,  Ashtanga Yoga, and the Sun salutation series. In Sanskrit, Chatur means Four, Anga represents limbs, and Danda means 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 practised in various flows of yoga practices. In ancient times, Gurus asked their disciples to hold and stay in this pose for a long duration to develop strength and endurance and boost energy.

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

                                               Muscles widely used in practising Chaturanga Dandasana are:-

  • 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 practised a lot during the Sun Salutation series, which is the most crucial time for a beginner to concentrate on this posture. A beginner who has significantly less information about this pose may attain a good level of practising Chaturanga after following these steps:-

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

Benefits of Chaturanga Dandasana

  1. It increases a lot of strength in the forearms and shoulders.
  2. It is conducive to boosting the digestive system and activates digestive fire.
  3. Balancing improves after holding this asana for a long duration.
  4. It gives an excellent 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. It has a great work of improving the coordination level between the body parts.
  7. Four limbed staff pose is so helpful to awaken upper channels. Firstly Mooladhara chakra is activated, and energy transfers to the top 3 tracks.
  8. It has excellent work in developing the metabolism and immunity of a person.
  9. Chaturanga Dandasana has excellent 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 fast blood circulation towards the heart while holding a four-limbed staff pose.

                                                        Precautions of Chaturanga Dandasana

  1. Please avoid the four-limbed staff pose if you suffer from high pulse rates or blood pressure.
  2. In case of severe body pain, it is advisable not to practice this asana.
  3. In the case of Carpal tunnel syndrome, one should not practice it.
  4. If someone suffers from a wrist joint problem, they should avoid it.
  5. People should avoid practising this posture in neck, chest, and shoulder injuries.

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 an excellent job 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. Our Reiki and Yoga Therapy sessions support them in recognizing the benefits of holding Chaturanga for a specific time.