Benefits of Chaturanga Dandasana,
Four-Limbed Staff Pose

Chaturanga is the seventh yoga posture in a very popular yoga sequence, called Sun Salutation.

Four-Limbed Staff Pose is probably the most challenging yoga posture in the Sun Salutation yoga sequence.

Chaturanga greatly strengthens the arms, wrists and spine, and tones the abdominal muscles.

Chaturanga Dandasana

How to Practice Chaturanga

1) Start in Plank Position.

2) Exhale and lower your whole body until you are only a few inches away from the ground/floor. If this is too difficult, first lower your knees to the floor and then the chest until a couple of inches from the floor.

3) Your shoulders should be directly over your wrists and arms are extended.

4) Look straight down at the floor (don't lift your head) so your neck is a natural extension of your spine.

Contraindications

Don't practice this yoga posture if you have wrist problems, such as a Carpal tunnel syndrome. If you are menstruating or pregnant, this yoga pose is also not recommended.

Return from Chaturanga to Yoga Poses

Move from Chaturanga Dandasana to the next Yoga Pose in Sun Salutation Upward Facing Dog

Return from Chaturanga to Ayurveda Holistic Medicine HomePage

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