Chaturanga Dandasana is a challenging but rewarding yoga posture that requires strength, stability, and focus. It is often included in Sun Salutations and other vinyasa yoga flows, and it helps to build upper body and core strength, improve posture, and increase overall body awareness.

1. Chaturanga Dandasana
Hello Friends,
Hope you all are well. In our previous post, we tried to take a
look at one of the essential yogasana called“ Trikonasana.” And known
that, how Trikonasana is very beneficial for physical health like… How
Trikonasana Relief in Back Pain, Reduces Stress and Anxiety, Improves
Digestion, Trikonasana helps in strengthens muscles, Clean the Skin,
Increase Height, Strengthen the Lungs, Make Body Energetic, Control
Diabetes, and Weight Losing. Trikonasana also has many other benefits
and helps to relieve many more diseases. Now, in this post, we are going to
try to learn about another important Yogasana called “Chaturanga
Dandasana”.
Chaturanga Dandasana

2. Chaturanga Dandasana is a Sanskrit word, which is made up
of three words. The first word in this is “chatur” which means “four”, the
second word is anga and the third word is “danda”, which means
“employee”. This asana is also known as Four-Limbed Staff Pose in
English, which means four-winged staff pose. Apart from this, some people
also call it the name of “shoulder shredder”. Chaturanga Dandasana is also
an important position of the classical Surya Namaskar series.
Chaturanga Dandasana Yoga looks similar to a push-up, but
there is a huge difference between the two. It is also called the Plank pose.
This asana helps in the proper formation of your body. Chaturanga
Dandasana is an asana dedicated to the spine, which is done by keeping
the spine straight. In this asana, the entire weight of the body is on the toes
of both your hands and feet.
Experts say that Chaturanga Dandasana helps in the proper
formation of your body. The special thing about Chaturanga Dandasana is
that it is an asana dedicated to the spine, which is done by keeping the
spine straight.
Benefits of Chaturanga Dandasana
● Builds Arm Strength:
Chaturanga Dandasana is an excellent pose for building upper body
strength. The pose targets your triceps, biceps, shoulders, and chest
muscles.
● Improves Core Strength:
Chaturanga Dandasana is a challenging pose that engages your core
muscles. By practicing the pose regularly, you can build strength in your
abs, lower back, and obliques.

3. ● Improves Posture:
Chaturanga Dandasana helps to improve posture by strengthening the
muscles that support your spine. When you have good posture, you look
and feel more confident.
● Increases Flexibility:
Chaturanga Dandasana is a great way to increase your flexibility. The pose
targets your chest, shoulders, and arms, helping to improve your range of
motion.
Chaturanga Dandasana

4. ● Improves Balance:
Chaturanga Dandasana requires balance and stability. By practicing the
pose regularly, you can improve your balance and coordination.
● Reduces Risk of Injury:
Chaturanga Dandasana helps to strengthen your muscles and improve
your flexibility, which can reduce the risk of injury during other physical
activities.
● Reduces Stress:
Chaturanga Dandasana, like most yoga poses, can help to reduce stress
and promote relaxation. The concentration required for the pose can also
help to improve mental focus and clarity.
● Tones the Abdominals:
Chaturanga Dandasana engages the muscles in your core, helping to tone
your abs and create a leaner, more sculpted look.
● Improves Breathing:
Chaturanga Dandasana can help to improve your breathing by opening up
your chest and lungs. When you breathe deeply and fully, you can reduce
stress and improve your overall health.
● Enhances Body Awareness:

5. Chaturanga Dandasana requires focus and concentration, which can help
to improve body awareness and coordination.
● Increases Bone Density:
Chaturanga Dandasana is a weight-bearing exercise, which can help to
increase bone density and reduce the risk of osteoporosis.
● Boosts Confidence:
When you practice Chaturanga Dandasana regularly and see
improvements in your strength and flexibility, you can feel more confident
and self-assured.
● Enhances Athletic Performance:
Chaturanga Dandasana can enhance your athletic performance by building
strength, flexibility, and coordination, which are essential for many sports
and activities.
● Stimulates Digestion:
Chaturanga Dandasana can help to stimulate digestion by massaging the
abdominal organs.
● Improves Circulation:
Chaturanga Dandasana can improve circulation by increasing blood flow to
your muscles and organs.

6. Right way to do Chaturanga Dandasana
Steps to do Chaturanga Dandasana
● Start in a high plank pose with your shoulders directly over your
wrists, your core engaged, and your legs straight and strong. Your

7. feet should be hip-width apart, and your body should be in a straight
line from your head to your heels.
● As you exhale, lower your body down toward the floor, keeping your
elbows close to your sides. Your body should move forward and down
as a single unit.
● Stop when your arms form a 90-degree angle, with your elbows
directly over your wrists. Your upper arms should be parallel to the
floor, and your forearms should be perpendicular to the floor.
● Keep your shoulders away from your ears and your shoulder blades
drawn down your back. Your core should be engaged, and your legs
should remain strong and active.
● Hold the pose for a few breaths, keeping your gaze forward and your
neck in a neutral position. If you're new to the pose, start with a few
seconds and gradually work your way up to longer holds.
● To release the pose, either lower your entire body down to the floor or
press back up to a high plank.
Precautions to keep in mind when practicing Chaturanga
Dandasana:

8. ● Warm-up:
It's important to warm up before practicing Chaturanga Dandasana, as it's a
challenging pose that requires strength and flexibility. Perform some gentle
warm-up exercises or yoga postures to prepare your body.
● Avoid if injured:
Avoid Chaturanga Dandasana if you have any injuries or conditions that
make it difficult or painful to perform. Consult with a doctor or qualified yoga
teacher before practicing if you have any concerns.
● Build Strength Gradually:
If you're new to Chaturanga Dandasana, start with modified versions such
as knees-down Chaturanga or practice with blocks under your chest to
avoid collapsing. Gradually build up your strength and endurance over
time.
● Keep Elbows Close to Sides:
To avoid putting excessive strain on your shoulders, keep your elbows
close to your sides during the pose. Avoid letting your elbows flare out.
● Engage Core:
Engage your core muscles to support your lower back and avoid putting
excessive strain on it.
● Avoid Sinking Shoulders:

9. Keep your shoulders lifted away from your ears and avoid sinking them
towards the floor, which can strain your neck and shoulders.
● Modify with Props:
Use props such as blocks or straps to modify the pose and make it more
accessible to your body's needs.
● Breathe:
Focus on your breath during the pose and avoid holding your breath.
Breathe deeply and evenly to help you stay present and focused.
● Practice Regularly:
Regular practice of Chaturanga Dandasana can help build strength and
flexibility, making the pose easier over time. However, avoid overdoing it
and listen to your body's limits.
● Cool Down:
After practicing Chaturanga Dandasana, take some time to cool down with
gentle stretches or rest in a child's pose to help your body recover.

10. Right way to do Chaturanga Dandasana
Conlusion
Chaturanga Dandasana is a challenging but rewarding yoga posture that
requires strength, stability, and focus. It is often included in Sun Salutations
and other vinyasa yoga flows, and it helps to build upper body and core
strength, improve posture, and increase overall body awareness.

11. However, it's important to approach Chaturanga Dandasana with caution
and respect for your body's limitations. Proper form, engagement of core
muscles, and alignment are crucial to avoid injury and maximize the
benefits of the pose. Modifications and the use of props can help make the
pose more accessible and safe.
Regular practice of Chaturanga Dandasana, along with other yoga
postures, can help improve physical and mental well-being. Always listen to
your body, and remember that yoga is a journey that requires patience,
persistence, and self-awareness.
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