Yoga Practice Name
Chaturanga Dandasana
English Name
Four Limbed Staff Pose
Description and Steps
Description:
Chaturanga Dandasana is a challenging asana that requires strength, control, and alignment. It is often referred to as a "low plank," and it engages the core, shoulders, arms, and legs. It is frequently used in vinyasa flow sequences as a transition pose between Plank Pose and Upward-Facing Dog.
Steps:
- Start in Plank Pose: Begin in Plank Pose with your hands placed firmly on the floor, shoulder-width apart, and your body forming a straight line from head to heels. Engage your core, tighten your thighs, and lift your kneecaps.
- Lower the Body: As you exhale, lower your body towards the floor while keeping your arms close to your body. Bend your elbows to 90 degrees, with your upper arms parallel to the ground. Make sure that your elbows are directly above your wrists and that they do not flare out.
- Maintain Alignment: Keep your body in a straight line from your head to your heels. Your torso should hover just above the floor, with your shoulders, hips, and heels in one straight line.
- Engage the Core: Actively engage your abdominal muscles to support your lower back and prevent sagging of the hips. Keep your legs strong and active.
- Hold the Pose: Hold this pose for a few breaths. Focus on maintaining alignment and engaging all the muscles of the body.
- Transition or Release: From this position, you can either continue into Upward-Facing Dog or Cobra Pose, or you can come into Child’s Pose for a rest.
General Benefits
- Strengthens Upper Body: Chaturanga Dandasana primarily strengthens the arms, shoulders, and wrists, providing endurance to these areas over time.
- Core Activation: The pose requires significant core strength to maintain proper alignment and stability, helping to tone and engage the abdominals.
- Improves Posture: By engaging the chest, back, and shoulders, this asana contributes to better posture and spinal alignment.
- Builds Full-Body Strength: Though it mainly targets the upper body, the legs and glutes also remain active, leading to enhanced full-body strength.
- Improves Flexibility: Regular practice of Chaturanga Dandasana helps improve flexibility in the shoulders and chest as it encourages proper shoulder mobility.
- Enhances Balance and Stability: As the body hovers close to the ground, the pose improves overall balance, stability, and coordination, which are beneficial for other asanas.
- Increases Endurance: Holding the pose for extended periods strengthens both muscular and mental endurance.
Cautions-Limitations-Contraindications
Cautions:
- Shoulder Strain: Keep the shoulders away from the ears and avoid overloading them. It's important not to collapse the chest or let the elbows flare out, as this can strain the shoulder joints.
- Wrist Pain: For those with weak or injured wrists, this pose may be challenging. It’s important to spread the fingers wide and press into the ground to distribute the weight evenly.
- Lower Back Issues: If you have lower back pain or herniated discs, avoid letting the lower back sag or overarch during the pose. Engage the core and maintain a neutral spine.
- Neck Misalignment: Do not let the head drop toward the floor. Keep the neck aligned with the spine to avoid unnecessary strain.
Limitations:
- Inability to Maintain Proper Form: If you struggle to maintain proper alignment, reduce the duration of the pose or modify it by practicing on the knees or against a wall.
- Insufficient Core Strength: If your core is not strong enough, you may struggle to hold the posture. Work on building core strength gradually before attempting to hold Chaturanga for longer periods.
Contraindications:
- Shoulder Injuries: Avoid this pose if you have shoulder injuries, particularly if you experience rotator cuff issues or impingement.
- Wrist Injuries: Those with wrist injuries, carpal tunnel syndrome, or sprains should avoid placing weight on the wrists in this pose.
- Neck Injuries: Individuals with neck injuries or pain should avoid Chaturanga or ensure they practice with a neutral neck alignment, avoiding the head dropping or craning forward.
- Back Problems: Those with lower back issues or herniated discs should approach Chaturanga with caution, as the pose can aggravate the lower back if performed incorrectly.
- Pregnancy: Pregnant individuals in later stages should avoid Chaturanga due to the strain it places on the abdominal muscles and the potential stress on the wrists and shoulders.
Complimentary Practice
- Plank Pose – Builds arm and core strength.
- Upward-Facing Dog – Opens the chest and strengthens arms.
- Downward-Facing Dog – Stretches and strengthens shoulders.
- Cobra Pose – Strengthens the back, counteracts forward bend.
- Child’s Pose – Provides rest and relieves tension.
- Boat Pose – Enhances core stability.
- Dolphin Pose – Builds shoulder and upper body strength.
Similar Practices
Plank Pose, Knee Plank, Dolphin Pose, Cobra Pose, Upward-Facing Dog, Boat Pose, Downward-Facing Dog, Side Plank
Practice Keynotes
- Maintain a straight plank-like body—avoid sagging hips or raised buttocks.
- Elbows should be close to the rib cage, bent at 90 degrees.
- Engage the core, thighs, and glutes to support the body.
- Align shoulders with elbows; don’t dip too low.
- Keep the neck neutral and gaze slightly forward.
- Use controlled breathing to maintain stability.
- Warm up shoulders and wrists before practicing.
