Chaturanga Dandasana

Chaturanga Dandasana

Chaturanga Dandasana is a very important asana in the practice of  Hatha Yoga and Ashtanga Yoga. In Sanskrit Chatur means Four, Anga defines limbs, Danda is meant by staff. It resembles the spine of the human body.

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

Chaturanga Dandadasna is practised in many flows of yogic practices. In ancient times Gurus were instructing disciples to hold this pose for long duration for developing strength, endurance and coordination of the body system. Especially in Surya Namaskara, this posture is used so frequently.

How to practice Chaturanga Dandasana

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

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Benefits of Chaturanga Dandasana/ Four limbed staff pose

  1. It increases the strength of forearms and shoulders.
  2. It helps to boost the digestive system and activates digestive fire.
  3. Balancing is improved after holding this asana for a long duration.
  4. It gives a nice shape to the abdominal area. Biceps, Triceps, Scapula and Trapezius are mainly effected with this pose.
  5. It dissolves extra fat from the waist and gives a healthy look to the body.
  6. Chaturanga Dandasana has a great working of developing coordination in between body parts.
  7. It is so useful to awaken upper channels. Firstly Mooladhara chakra is activated and energy transfers to the top channels.
  8. It develops the metabolism and immunity of a person.


If someone is suffering from wrist joints problem, high blood pressure, headaches, neck and shoulder injuries should avoid to practice this posture.

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