Four Limbed Staff Pose (Chaturanga Dandasana)

Four-Limbed Staff Pose or Chaturanga Dandasana focuses on the abdomen, arms and chest and is a good preparatory pose for more advanced arm balancing poses. It is also known by the name of ‘Half Push-Up’.

Health Benefits

The Four Limbed Staff Pose increases strength and flexibility of the wrists and builds up the arms, shoulders and back muscles. It leads to the lengthening and toning of the core muscles and the abdominal area.
This pose brings relief to those suffering from back pain and also increases the flexibility, stability as well as balance, focus and strength of the body.

Getting into Pose

What you need: Room with fresh air (if you’re doing it inside, otherwise do it in open area), and you.
Difficulty Level: Beginner
Initial Position: Plank Pose
Drishti or Gaze: Forward
Steps
1. Begin by getting into the plank pose. From Plank Pose, come slightly forward on your toes. Let your back and legs be in a straight line and make sure your wrists are directly above your shoulders.
2. As you exhale, bend your elbows such that they touch the sides of your body. Let your body be parallel to the ground and pull up your belly button towards your spine.
3. Hold the pose for 15 secs and release gently. Repeat thrice.
Relax in Savasana or the Corpse pose.

Other Variations

Easier Version: Perform the pose in the usual manner and instead of having the hands bent at the elbows, straighten them as much as you can, pushing your palms against the floor.

Preparatory Poses

Beginner’s Tips

Perform the pose in the regular way and instead of keeping your knees off the floor, you can touch them or rest them on the ground. This will ease this discomfort and make it easier for you to perform the pose.

Advanced Poses

Important Notes

Avoid doing this pose if you have the following conditions:

• Carpal Tunnel syndrome
• Pregnancy
• Lower back injury
• Wrist injury
• Shoulder injury

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