Chaturanga dandasana (Four-Limbed Staff Pose, Plank Pose)

Chaturanga dandasana

Сhaturanga dandasana meaning

The name of this asana consists of three Sanskrit words: «chatur» – a four, «anga» – a limb and «danda» – a rod or a stick.

Chaturanga dandasana is one of the most disliked posture, especially among women.

However, to tell the truth, without the well-developed four-limbed staff pose the way to the more or less complicated things is closed and the handstand (adho mukha vrksasana) is just impossible.

So, overcome your reluctance and inner resistance, and diligently study this “boring” asana.

Сhaturanga dandasana benefits

By strengthening arms, legs, stomach, back muscles and developing the strong corset muscle along the spine, Chaturanga dandasana creates a “base” that will be so necessary for the further study of handstands and balances.

The beneficial effect of chaturanga dandasana also covers all the organs of the abdominal and thoracic cavities. The long staying in the correct final variant of this pose helps to clean your mind from any vanity and allows you to develop a state of detachment.

Сhaturanga dandasana steps

From a prone position with your hands placed at the shoulder joints do a push-up, or from the chaturanga dandasana variant with your arms straightened bend your arms at an angle 90 degrees, then press them to the torso and straighten the whole body in one line which is parallel to the floor.




Tighten the buttock muscles and do Mula-bandha.

Your hands are placed shoulder-width apart. Your fingers are spread wide and your middle fingers are pointed straightforward. Be careful: other hands positions can lead to a wrist injury!

Your feet are located on the pelvis width based on toes; poke up your tailbone toward the ceiling and keep your lumbar and neck straight.

The main idea of the final variant of chaturanga dandasana performance is to try to keep firmly the whole body straightened in one line from the feet to the top of the head without dropping down and bulging the pelvis and keeping the equal load to the four limbs.

There are many easy and complicated chaturanga dandasana modifications. In the entire following chaturanga dandasana variations try to keep the straight line stretching intensively the top of the head forward.

Сhaturanga dandasana variations

Chaturanga dandasana: – staying on the forearms; feet on the pelvis width; supporting on the knees and toes. (1)
– staying on the forearms; feet on the pelvis width; supporting on the knees and toes; one leg lifted up with toe stretched over. (2)
– staying on the forearms; feet on the pelvis width; supporting on the knees and toes; one leg lifted up with toe drawn out. (3)
– staying on the forearms; legs together; supporting on the knees and toes. (4)
– staying on the forearms; legs together; supporting on the knees and toes; one leg lifted up with toe stretched over. (5)
– staying on the forearms; legs together; supporting on the knees and toes; one leg lifted up with toe drawn out. (6)
– staying on the forearms; feet on the pelvis width; supporting on the knees and insteps. (7)
– staying on the forearms; feet on the pelvis width; supporting on the knees and insteps; one leg lifted up with toe stretched over. (8)
– staying on the forearms; feet on the pelvis width; supporting on the knees and insteps; one leg lifted up with toe drawn out. (9)

Сhaturanga dandasana steps

Chaturanga dandasana (Four-Limbed Staff Pose): – staying on the forearms; legs together; supporting on the knees and insteps. (10)
– staying on the forearms; legs together; supporting on the knees and insteps; one leg lifted up with toe stretched over. (11)
– staying on the forearms; legs together; supporting on the knees and insteps; one leg lifted up with toe drawn out. (12)
– staying on the forearms; feet on the pelvis width; feet based on the toes. (13)
– staying on the forearms; feet on the pelvis width; feet based on the toes; one leg lifted up with toe stretched over. (14)
– staying on the forearms; feet on the pelvis width; feet based on the toes; one leg lifted up with toe drawn out. (15)
– staying on the forearms; legs together; feet based on the toes. (16)
– staying on the forearms; legs together; feet based on the toes; one leg lifted up with toe stretched over. (17)
– staying on the forearms; legs together; feet based on the toes, one leg lifted up with toe drawn out. (18)

Сhaturanga dandasana variations

Chaturanga dandasana: – staying on the forearms; feet on the pelvis width; feet based on insteps. (19)
– staying on the forearms; feet on the pelvis width; feet based on insteps; one leg lifted up with toe stretched over. (20)
– staying on the forearms; feet on the pelvis width; feet based on insteps; one leg lifted up with toe drawn out. (21)
– staying on the forearms; legs together; feet based on insteps. (22)
– staying on the forearms; legs together; feet based on insteps; one leg lifted up with toe stretched over. (23)
– staying on the forearms; legs together; feet based on insteps; one leg lifted up with toe drawn out. (24)
– with your arms bent at an angle 90°; feet on the pelvis width; supporting on the knees and toes. (25)
– with your arms bent at an angle 90°; feet on the pelvis width; supporting on the knees and toes; one leg lifted up with toe stretched over. (26)
– with your arms bent at an angle 90°; feet on the pelvis width; supporting on the knees and toes; one leg lifted up with toe drawn out. (27)

Chaturanga dandasana Four-Limbed Staff Pose

Chaturanga dandasana: – with your arms bent at an angle 90°; legs together; supporting on the knees and toes. (28)
– with your arms bent at an angle 90°; legs together; supporting on the knees and toes; one leg lifted up with toe stretched over. (29)
– with your arms bent at an angle 90°; legs together; supporting on the knees and toes; one leg lifted up with toe drawn out. (30)
– with your arms bent at an angle 90°; feet on the pelvis width; supporting on the knees and insteps. (31)
– with your arms bent at an angle 90°; feet on the pelvis width; supporting on the knees and insteps; one leg lifted up with toe stretched over. (32)
– with your arms bent at an angle 90°; feet on the pelvis width; supporting on the knees and insteps; one leg lifted up with toe drawn out. (33)
– with your arms bent at an angle 90°; legs together; supporting on the knees and insteps. (34)
– with your arms bent at an angle 90°; legs together; supporting on the knees and insteps; one leg lifted up with toe stretched over. (35)
– with your arms bent at an angle 90°; legs together; supporting on the knees and insteps; one leg lifted up with toe drawn out. (36)

chaturanga dandasana yoga

Chaturanga dandasana: – with your arms bent at an angle 90°; feet on the pelvis width; feet based on the toes. (37)
– with your arms bent at an angle 90°; feet on the pelvis width; feet based on the toes; one leg lifted up with toe stretched over. (38)
– with your arms bent at an angle 90°; feet on the pelvis width; feet based on the toes; one leg lifted up with toe drawn out. (39)
– with your arms bent at an angle 90°; legs together; feet based on the toes. (40)
– with your arms bent at an angle 90°; legs together; feet based on the toes; one leg lifted up with toe stretched over. (41)
– with your arms bent at an angle 90°; legs together; feet based on the toes; one leg lifted up with toe drawn out. (42)
– with your arms bent at an angle 90°; feet on the pelvis width; feet based on insteps. (43)
– with your arms bent at an angle 90°; feet on the pelvis width; feet based on insteps; one leg lifted up with toe stretched over. (44)
– with your arms bent at an angle 90°; feet on the pelvis width; feet based on insteps; one leg lifted up with toe drawn out. (45)

chaturanga dandasana modifications

Chaturanga dandasana: – with your arms bent at an angle 90°; legs together; feet based on insteps. (46)
– with your arms bent at an angle 90°; legs together; feet based on insteps; one leg lifted up with toe stretched over. (47)
– with your arms bent at an angle 90°; legs together; feet based on insteps; one leg lifted up with toe drawn out. (48)
– with your arms straightened; feet on the pelvis width; feet based on the toes. (49)
– with your arms straightened; feet on the pelvis width; feet based on the toes; one leg lifted up with toe stretched over. (50)
– with your arms straightened; feet on the pelvis width; feet based on the toes; one leg lifted up with toe drawn out. (51)
– with your arms straightened; legs together; feet based on the toes. (52)
– with your arms straightened; legs together; feet based on the toes; one leg lifted up with toe stretched over. (53)
– with your arms straightened; legs together; feet based on the toes; one leg lifted up with toe drawn out. (54)

chaturanga pose for beginners

Chaturanga dandasana (Plank Pose): – with your arms straightened; feet on the pelvis width; feet based on the toes. (55)
– with your arms straightened; feet on the pelvis width; feet based on the toes; one leg lifted up with toe stretched over. (56)
– with your arms straightened; feet on the pelvis width; feet based on the toes; one leg lifted up with toe drawn out. (57)
– with your arms straightened; legs together; feet based on the toes. (58)
– with your arms straightened; legs together; feet based on the toes; one leg lifted up with toe stretched over. (59)
– with your arms straightened; legs together; feet based on the toes; one leg lifted up with toe drawn out. (60)

how to do chaturanga dandasana

Сhaturanga dandasana contraindicaciones

The Four-Limbed Staff Pose performance is contraindicated if you have problems with the hands joints and scoliosis.

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