Chaturanga Dandasana

Chaturanga Dandasana

Chaturanga Dandasana or four-limbed staff pose is a very crucial asana in the practice of Hatha Yoga and Ashtanga Yoga series. In Sanskrit Chatur means Four, Anga define limbs and 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 or Four-Limbed staff pose is practised in several flows of yogic practices. In ancient times Gurus were instructing disciples to hold this pose for long duration for developing strength, endurance and boosting energy.

Especially in Surya Namaskara, Chaturanga is used so frequently. It is highly advisable to practise Astavakrasana or Eight-Angle pose before attempting Four-limbed staff pose. This is for attaining balancing and co-ordination in body parts.


How to practice Chaturanga Dandasana

  1. After practising downward-facing dog pose, check the length of your 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.

Note: Chaturanga dandasana has a fabulous working on activating Manipur Chakra or solar plexus channel. It is also helpful in activating Kundalini and has a sound working on neutralization of Prana.

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