Chaturanga Dandasana (Four-Limbed Staff Pose)

We encounter Chaturnaga Dandasana in our sun salutations and it provides us with the transition from plank into cobra or up dog. This Asana is tough on the wrists, shoulders and upper body strength. It also requires our abs to be strong.

Taking shortcuts, is not the best way forward for this. Many people flop down, from plank to upward facing dog, forcing the back, risking injuries and missing out on strengthening their bodies.

Chaturanga Dandasana requires meticulous alignment and robust muscular engagement.

Step by Step

1 – Perform Adho Mukha Svanasana (downward facing dog), then Plank Pose. Firm your shoulder blades against your back ribs and press your tailbone toward your pubis.

2 – With an exhalation slowly lower your torso and legs to a few inches above and parallel to the floor. Throughout your stay in this position, keep the tailbone firmly in place and the legs very active and turned slightly inward. Draw the pubis toward the navel.

3 – Keep the space between the shoulder blades broad. Don’t let the elbows go out to the sides; hold them in by the sides of the torso and push them back toward the heels. Press the bases of the index fingers firmly to the floor. Lift the top of the sternum and your head to look forward.