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Four Limbed Staff Pose: Chaturanga Dandasana

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Four Limbed Staff Pose: Chaturanga Dandasana

About Four Limbed Staff Pose

This yoga asana is classified as an arm balance pose. It is one of the postures in the sun salutations routine, but can also be practiced on its own. Practice the plank pose and upward facing dog pose as warm up postures before performing the four limbed staff pose. The risk of injury increases if yoga followers do not prepare their body and muscles for this pose in advance.

Step By Step Instructions

Now that your yoga mat is in place and you are mentally and physically ready, let’s get started.

  1. Assume the plank pose. Now bend the arms back, so that your upper arms are pressed against your sides.
  2. Lower yourself towards the yoga mat. When your forearms and upper arms are at right angles to each other stop lowering yourself.
  3. Keep your hips, torso and legs in a straight line, at one level.
  4. Gaze forward as you push back into your heels.
  5. Maintain the pose for 30 seconds to one minute.
  6. Exit the pose by lowering yourself onto the mat.

Health Benefits

The four limbed staff pose has numerous health benefits!

  1. Enhances the body’s core strength.
  2. Tones the abdominal muscles.
  3. Strengthens the arm muscles and wrists.
  4. Enhances the body’s cores sense of balance and stability.

Things To Remember

Individuals who suffer from carpel tunnel syndrome, or recent arm, shoulder or back injuries should refrain from performing this pose. Women should not attempt the Chaturanga Dandasana during pregnancy.

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