Four-Limbed Staff Pose (Sanskrit: Chaturaṅga Daṇḍāsana / चतुरंग दंडासन)
In the Sanskrit language, the word ‘Chaturanga’ means the four limbs and ‘Danda’ means a staff. In the context of Chaturanga Dandasana (Chaturaṅga Daṇḍāsana), our spinal cord is being referred to as the staff. This asana is a part of the Surya Namaskar (Sun Salutations) series and is known for its strength inducing abilities, especially in the arms, shoulders, and abdominal area.
Instructions for Doing the Four-Limbed Staff Pose
- Start by lying down flat on the floor on your stomach.
- Next, bend your elbows and place your palms on either side of your chest, fingers pointing in the direction of your head. Keep your feet approx one-foot distance apart.
- Now, exhale and press your palms into the floor to raise your body off the floor by a few inches using the strength of your arms and core muscles. Balance your body on your four limbs – hands and toes. Keep your elbows bent in such a way that your upper arms will remain in line with your torso, which you need to keep parallel to the floor.
- Make sure your body is stiff as a staff. Most people tend to raise their hips upwards while practicing this asana. Your head, spine, and hips should be in one single line and it should be parallel to the floor.
- Now, slowly extend your body forward (in the direction of your head) without moving your limbs. Your weight will shift to the tip of your toes and you’ll feel the pressure building on your shoulders, neck, and spine.
- Hold this position for about 30 to 60 seconds, breathing normally, without any jerks. If it comes naturally, you can breathe slightly deeper than normal as well.
- To release the pose, slowly bring your body down on the floor, again using your upper body strength. Once you are on the floor, release your hands and relax completely in Shavasana.
Benefits of Doing Chaturanga Dandasana
- By practicing this asana your upper body strength will increase tremendously. It strengthens your wrists, arms, shoulders, and spine.
- It also builds your core strength and helps you get a flat stomach. It boosts your digestive system and enhances your posture.
- This pose also works on your hips and legs. It tones your glutes, hamstrings and calves.
- Chaturanga Dandasana is known to increase your stamina and agility.
- It can also be used as a relaxation pose after practicing an intense flow.
Precautions
- Do not practice this pose if you have a shoulder, wrist, neck, spinal or hip injury.
- Also, it’s best to avoid this pose if you have Carpal Tunnel Syndrome.
- If you have a headache, migraine or high blood pressure, hold the asana for 10 seconds or less.
- Pregnant women should also refrain from practicing this asana.