Chaturanga Dandasana for Beginners

Chaturanga Dandasana pose, or four-limbed staff pose, is a momentous asana in 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, or “Cha-tur-anga- dandasana.” It is considered another variation of the Plank pose with different variations.

                         

What is the purpose of Chaturanga Dandasana?

Chaturanga Dandasana variations, or the four-limbed staff pose, is practised in various yoga flows. 

In ancient times, Gurus asked their disciples to hold and stay in this pose for a long to develop strength and endurance and boost energy.

Chaturanga practices so frequently, especially in Surya Namaskara. Therefore, practising the Bakasana, Astavakrasana, or Eight-Angle pose is highly recommended 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 

                       

How to do Chaturanga Dandasana step-by-step:

1. After practising the downward-facing dog pose, check the length and physiology of the body.
2. Open your hands parallel to the level of your shoulders.
3. Place your hands on the ground and come into a plank pose (Dandasana) with your hands under your shoulders. Please keep your legs parallel to the floor.
4. Take a deep breath and exhale 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 return and straighten the arms again.
7. Fold your legs and rest in the Vajrasana or Thunderbolt pose.

You may also make sure to have a rest into Savasana and to practice Yoga Nidra after completing Chaturanga dandasana.

What is the time period for Dandasana?

Chaturanga Dandasana is considered as an intermediate posture for strengthing and balancing the upper body.

At beginning it is difficult because a person needs to bring all the attention on maintaining body’s balance on the forearms.

After a regular and consistent practise it is easier to balance and to co-ordinate the body parts. It takes a long time to attain this level. 

What is another name of Chaturanga Dandasana?

It is also known as low Plank pose. In modern yoga practices it is counted as a posture to advance the yoga skills.

In this practise the body is parallel to the ground and is supported by toes and the hands. this posture brings strength, endurance, balance, and co-ordination together.

Low plank pose is a great alternative of plank series. In the Plank pose, the chest region is not fully engaged while in low plank, chest region is fully expanded.

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. The 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 done great work improving the coordination between the body parts.
7. The four-limbed staff pose is helpful in awakening upper channels. Firstly, Mooladhara chakra is activated, and energy transfers to the top 3 tracks.
8. It has excellent work in developing a person’s metabolism and immunity.
9. The Four Limbed Staff pose has excellent work activating the 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 toward the heart while holding a four-limbed staff pose.
11. This posture gives you the highest level of mental balance, which helps to boost your confidence level.
12.  The Four-limbed staff pose effectively aligns the body parts.

It also prepares the body’s muscles to adopt other postures.

Precautions for 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 four-limbed staff poses for neck, chest, and shoulder injuries.
6. Avoid posture if you suffer a Cervical problem. 
7. It should be avoided in any heart problems or surjery.
8. If you have a back problem, it is highly recommended not to attempt this asana.
9. Yoga for beginners should not hold this posture for a long duration.
10. If the person has headaches or migraines should avoid this asana.

Chaturanga Dandasana contraindications should be avoided after following proper terminologies.

It works fabulously, activating the heart chakra and the solar plexus channel. It is also helpful in activating Kundalini, and it has done an excellent job of neutralizing it to cure thyroid problems.

During our Yoga Teacher Training and wellness retreat programs, we ask our students to be under the practice of Four-limbed staff pose for physical, mental, and emotional growth. 

Our Reiki, Jin Shin Jyutsu, and Yoga Therapy sessions help them recognize the benefits of holding Chaturanga for a specific time.