How To Do Chaturanga Dandasana Or Four-Limbed Staff Pose

Chaturanga Dandasana Or Four-Limbed Staff Pose is one of the highly practised yoga asanas. It is very famous as it is one of the main steps of Sun salutation. Though this asana is simple to perform. Still, it might lead to a wrist injury. Therefore, a person who has a troubled wrist should avoid doing this asana. It helps to make your hamstrings, thighs and glutes strong. Performing this asana daily helps you to get the perfect upper body. One has to make sure that while you are performing this asana you are in the right position in order to avoid any injury.

Here is the step by step guide to do Chaturanga Dandasana Or Four-Limbed Staff Pose:

  1. Turn to your stomach and kneel down.
  2. Come up on your toes. Make sure your knees are straight as shown in the video. SO lie down straight.
  3. Place your palms right underneath your shoulders.
  4. Your heels right above your toes. So, do not let your toes fall forward or back. They should be right above.
  5. Your core should be completely tucked in.
  6. Tighten your glutes and your hamstrings.
  7. Put your shoulders down and your chest high.
  8. Your abs and hips should be tight.
  9. Make sure there is no extended neck you have to look at the mat.
  10. Hold this asana.
  11. Keep breathing while you are there in the asana.
  12. Keeping your navel tucked in.

You can further make a variation in this asana by dipping down and holding the asana for few seconds. Make sure you come straight.

Benefits of Chaturanga Dandasana Or Four-Limbed Staff Pose
Chaturanga Dandasana Or Four-Limbed Staff Pose is extremely beneficial to strengthen the core and the back. It is highly recommended to make your upper body strength. As while doing this asana your arms, triceps and your shoulders all are working and are in motion. It is wonderful for your glutes, thighs and hamstrings. People who have a trouble in their wrist should avoid this asana. This asana helps to give a person a perfect body.

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"Though all possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information, assumes no liability for any loss, damage, expense, or anything whatsoever as a result of the implementation of the advice/tips given. If you suspect any medical condition, kindly consult your doctor or professional healthcare provider."

Amrita Lohia


As a transformational and power yoga instructor, she is committed to creating a holistic routine for her students especially for the ones suffering from...