Four-Limbed Staff (Chaturanga Dandasana)
Pose Overview
| Common Name | Four-Limbed Staff |
| Traditional Sanskrit Name | Chaturanga Dandasana |
| Sanskrit Name Pronunciation | chaht-tuh-RAHN-guh dahn-DAHS-uh-nuh |
| Pose Difficulty | Intermediate |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Straight ahead or the nose |
Four-Limbed Staff Pose, also known as Chaturanga Dandasana, is a traditional yoga pose that is often used in vinyasa flow classes as a transition between plank and upward-facing dog. The pose requires a strong core and arm strength, and is often used as a way to build these muscles. The name "Chaturanga" comes from the Sanskrit words "chatur" meaning "four" and "anga" meaning "limb" or "part of the body", referring to the four limbs used in the pose.
Benefits of Four-Limbed Staff
Four-Limbed Staff Pose is an excellent pose for strengthening the core, arms, and wrists. It also helps to improve focus and balance, and can help to improve posture. Additionally, the pose can help to stimulate the abdominal organs and improve digestion.
How to Enter Four-Limbed Staff
Begin in plank pose, with your wrists directly under your shoulders and your body in a straight line from head to heels. Lower your body down towards the ground by bending your elbows and keeping them close to your sides. Your elbows should be pointing back and your shoulders should be directly above your wrists. Keep your shoulders away from your ears and your gaze forward.
How to Exit Four-Limbed Staff
To exit the pose, straighten your arms and come back into plank pose. From there, you can either lower your knees to the ground and come into child's pose or flow directly into upward-facing dog.
Common Four-Limbed Staff Modifications & Variations
Some modifications for Four-Limbed Staff Pose include lowering onto the knees, or using blocks under the hands to help with alignment. One variation is to lift one leg at a time while in the pose to work on balance.
Common Mistakes with Four-Limbed Staff
A common mistake in Four-Limbed Staff Pose is to let the shoulders drop forward, which can put unnecessary strain on the shoulders and wrists. Another mistake is to push the hips too high in the air, which can cause the lower back to sag.
Safety Guidance
It is important to engage the core and keep the shoulders away from the ears to avoid straining the shoulders and wrists in Four-Limbed Staff Pose. If you have wrist or shoulder injuries, it is best to avoid this pose or modify it as needed.
