Yoga Practice Name
Chaturanga Dandasana
English Name
Four Limbed Staff Pose
Yoga Practice Branch
Ashtang Yoga, Hatha Yoga, Vinyasa Yoga
Practice Level
Yoga Practice Type
Yoga Asana Type
Ashtang Yoga Category
Asana
Hatha Yoga Category
Asana
Steps and Description
- Sit in vajrasana, keep your hands on the floor.
- Then expand your knees and take your legs backward, keep your legs straight.
- Then fold your elbows and go downwards.
- Only your two palms and two feet will stay on the floor.
Practice Keynotes
- Keep your legs straight.
- The abdomen should not be touching the ground.
- The spine should be parallel to the ground.
Cautions and Limitations
- Go gently into the final position.
- Avoid facial contortions and excessive shaking of the body.
- Proceed carefully and only under expert guidance.
- At the slightest sign of discomfort, reduce the duration of practice and, if necessary, discontinue the practice for the day.
- Practice should never be rushed.
Contraindications
- Avoid if you have any injury.
- Don't do this practice if you feel any chest ache.
General Benefits
- Strengthens ankles, wrists, arms, shoulders and abdomen.
- Improves the respiratory system.
- Stimulates the abdominals organs.
Benefits for Disease
Depression, Eating disorders
