Chaturanga Dandasana (Four-Limbed Staff Pose) Tutorial

Learn about the Chaturanga Dandasana pose

Vinyasa Yoga School
Updated over a week ago2 minute read

Chaturanga Dandasana (chaht-tour-ANG-ah don-DAHS-anna) chatur = four anga = limb danda = staff, referring to the spine or the central “staff” or support of the body asana = pose

  • Begin in Adho Mukha Svanasana. Shift your weight forward into Plank Pose. Firm your shoulder blades against your back ribs and press your tailbone toward your pubis.
  • Inhale and lengthen from your heels to the crown of your head, exhale and slowly lower your body into your half push-up so that your upper arms are parallel with the floor.
  • Engaging your abdominal muscles, lift through your chest. Keep your shoulders in line with your elbows, making sure that your chest does not drop toward the floor. If this is too challenging come into Half Chaturanga by placing your knees on the ground with your chest lifted about an inch above the ground.
  • Maintain a ninety-degree angle in the crook of your elbows as you arrive in the pose. Your elbows will want to splay out to the sides, instead keep them pointed toward towards your heels hugging your ribcage.
  • Continue to lengthen from heel to crown as you hold to pose.
  • On your inhale exit up into plank or back into Adho Mukha Svanasana 

Chaturanga Dandasana is an important pose of the Sun Salutation sequences.

Check out our tutorials on Sun Salutation A or on Sun Salutation B!

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