Build your Foundation through Chaturanga Dandasana

This is one of the toughest poses for me.  It requires a great deal of strength and energy.  I’m talking about Chaturanga Dandasana (Four Limbed Staff Pose), a key foundational pose in yoga.  Practicing Chaturanga will develop the strength needed for intermediate to advance arm balances and inversions.

Getting into Chaturanga Dandasana – Four Limbed Staff Pose

1. Start from plank (Shoulders aligned with wrists, tailbone tucked in and abs engaged).
2. Spread your fingers with equal distance in-between (press into the mat with the inner knuckle mounds of your hands).

3. Hug your muscles in towards the midline of your body.
4. Feel that muscular energy as you slowly lower your body towards the floor.
5. Keep your elbows back, body parallel to the ground and hold yourself up about 2 inches off the ground.
6. Hold here for 3 breaths.Chaturanga Dandasana


1. Starting from plank, align your body with the above instructions.
2. Bring your knees down and place them on your mat.
3. Using the same muscular energy bring your chest towards the floor.
4. Keep your elbows pointed back and hold your upper body about 2 inches off the ground.
5. Hold the pose for 3 breaths.
Chaturanga Dandasana ModificationBenefits:

  • Increases strength in the arms and back
  • Builds a strong core
  • Excellent work out for the entire body
  • Tones arms, forearms, thighs, glutes, and abdomen region
  • Great foundational pose to prepare for advance arm balances and inversions



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