Four-Limbed Staff Pose (Chaturanga Dandasana)- Definition steps benefits with precautions

Chaturanga Dandasana, or Four-Limbed Staff Pose, is a challenging yoga asana that requires strength, stability, and control. The name “Chaturanga Dandasana” comes from the Sanskrit words “chatur” meaning “four,” “anga” meaning “limb,” “danda” meaning “staff,” and “asana” meaning “pose.” This pose is often included in the Sun Salutation sequence and is a foundational pose in vinyasa yoga. Chaturanga Dandasana is a great way to build upper body strength and improve overall body awareness.

Steps to do:

1. Begin in a plank position with your hands shoulder-width apart and your body in a straight line from head to heels.
2. As you exhale, lower your body down to hover a few inches above the ground, keeping your elbows hugged in close to your ribcage.
3. Keep your body engaged and strong as you hold the pose for a few breaths, then release to the ground or press back up to plank.
4. Repeat as desired.


1. Strengthens the arms, shoulders, and chest.
2. Builds core strength and stability.
3. Improves overall body awareness and control.
4. Prepares the body for more advanced arm balances and inversions.
5. Can help improve posture and alleviate shoulder and neck tension.


1. Avoid this pose if you have wrist, elbow, or shoulder injuries.
2. If you experience pain in the lower back, modify the pose by dropping your knees to the ground before lowering into the pose.
3. Do not let your shoulders drop lower than your elbows in this pose to prevent unnecessary strain on the shoulder joints.

Chaturanga Dandasana is a challenging pose that requires both strength and control. While it may be difficult at first, with regular practice and proper alignment, you can build the strength and stability to hold this pose with ease. Incorporating Chaturanga Dandasana into your yoga practice can help you build upper body strength, improve body awareness, and prepare your body for more advanced yoga poses. Remember to listen to your body and modify the pose as needed to prevent injury and discomfort.