Four Limbed StaffSave PDF
Chaturanga Dandasana
chut-oor-ung-ah dahn-DAH-sah-nah
Strengthens arms, wrists and core
Tones abdominal organs
Improves focus and perseverance
How to perform Four Limbed Staff
- Begin in Plank. Bend your elbows with an exhale, lowering your body until your upper arms are parallel to the floor.
- Engage your core and legs, hugging your elbows toward your body.
- Hold the pose and take slow, deep breaths.
- Lower your knees and then whole body to the floor with an exhale.
Alignment cues
- Keep elbows in
- Upper arms parallel to floor
- Elbows above wrists
- Abs engaged
- Hands shoulder-distance wide
Modification: Lower your knees to the floor.
Avoid this pose if you have carpal tunnel syndrome or shoulder or wrist injury.
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Four Limbed Staff (Chaturanga Dandasana in Sanskrit) is a beginner yoga pose that belongs to the core category. This asana targets abs and triceps, and also involves chest, glutes & hip flexors, hamstrings and wrists muscles. Four limbed staff tones abdominal organs; strengthens arms, wrists and core and also improves focus and perseverance. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
