Chaturanga Dandasana: Strengthen your arms, core, and prepare for arm balances

Chaturanga Dandasana is a low, strength-based plank supported on hands bent at a right angle. Regular practice of Chaturanga builds a powerful core, improves posture, and enhances overall physical fitness.

The strength and stability developed in Chaturanga Dandasana provide an excellent foundation for safely and confidently mastering more complex asanas, such as Bakasana (Crane Pose), Pincha Mayurasana (Forearm Stand), Adho Mukha Vrikshasana (Handstand), and other arm balances.

The name "Four-Limbed Staff Pose" symbolizes unwavering stability, strength, and perfect body alignment—a straight line fr om the heels to the crown of the head, supported by four points of contact (the palms and the toes).

Benefits of Chaturanga Dandasana:

Physical Benefits:

• Strengthens the arms, shoulders, and wrists.
• Strengthens the core and leg muscles.
• Builds strength and endurance.

Therapeutic Effects:

• Prepares the body for arm balances and other challenging asanas.
• Improves posture.

Energetic Effects:

• Boosts self-confidence.
• Activates the Manipura chakra.

Contraindications:

• Wrist, elbow, or shoulder injuries.
• Carpal tunnel syndrome.
• Pregnancy.

Preparatory Poses:

Asanas that help prepare the body for Chaturanga Dandasana:

• Urdhva Chaturanga Dandasana (Plank Pose). Strengthens the muscles of the arms, legs, back, and abdomen. Builds strength and endurance.
• Adho Mukha Svanasana (Downward-Facing Dog). Helps strengthen the arms, shoulders, and back.
• Uttanasana (Standing Forward Bend). Stretches the back and hamstrings.
• Push-ups.

Step-by-Step Guide to Chaturanga Dandasana:

1. Start in Plank Pose. Place your palms under your shoulders, with fingers spread wide and pressed firmly into the mat. Your body should form a straight line from the crown of your head to your heels. Your core muscles (abdomen, back) are active and engaged.
2. Inhale, and on your exhale, shift your torso forward so that your shoulders move slightly past your wrists. Your heels will also shift forward.
3. Bend your elbows, pointing them straight back alongside your body.
4. Lower your body until your shoulders are parallel to the floor.
5. Your gaze is directed slightly forward and down, with your neck as a natural extension of your spine. Your body weight is distributed between your palms and the balls of your feet.
6. Breathe evenly and calmly. Hold the pose for a few breaths or as long as you can comfortably maintain proper form.
7. To exit the pose (choose one option):
   • On an inhale, draw your chest forward and up, straightening your arms into Upward-Facing Dog (Urdhva Mukha Svanasana);
   • On an inhale, push up with your hands and return to Plank Pose;
   • On an exhale, gently lower your entire body to your belly.

Variations for Beginners:

Performing Ashtanga Namaskarasana (Eight-Limbed Pose)

From Adho Mukha Svanasana, on an exhale, gently lower your knees, then your chest and chin to the floor.

Body position:

• Palms are under the shoulder joints.
• Elbows point backward.
• The chest is positioned between the palms.
• Buttocks and hips remain lifted.
• Breathing is calm.

This reduces the load on the arms and shoulders.

Chaturanga Dandasana with Knee Support

To perform this variation:

1. Assume Plank Pose.
2. Lower your knees to the mat, maintaining a straight line from your knees to the crown of your head.
3. On an exhale, bend your elbows, pointing them back and keeping them close to your body.
4. Breathe evenly and calmly, focusing on the sensations in your body.

With Block Support

1. Place two yoga blocks on the mat wh ere your shoulders will be when you lower into Chaturanga.
2. Perform the pose as usual, but lower down until your shoulders touch the blocks. This helps control the depth of the pose and provides support as you build strength.

Gradual Lowering

• Instead of lowering into the full pose at once, you can gradually increase the depth, starting from an easier position and progressively making it more challenging as your muscles get stronger.

Advanced Variation

With One Leg Lifted:

1. Come into Plank Pose.
2. Lift one straight leg slightly off the floor without tilting your pelvis (keep the pelvis parallel to the floor).
3. Keeping the leg lifted, perform Chaturanga Dandasana (steps 2-4 of the main instructions).
4. This significantly increases the load on your arms, shoulders, and core. Repeat on the other side.

Breathing Recommendations

• Exhale as you enter the pose to actively engage your core muscles, ensuring stability and control.
• While holding Chaturanga, breathe steadily and shallowly, as muscle tension makes deep breathing difficult.
• Focus on maintaining core stability and engagement throughout the entire breath cycle while holding the pose.
• Avoid inhaling as you lower your body, as this can relax the core and disrupt the pose's stability.
• Always prioritize proper form and a strong core over attempting to breathe deeply in this asana.

Alignment and Holding Tips:

• Ensure your shoulders do not drop below your elbows, as this places excessive strain on the shoulder joints. Keep your shoulders drawn away from your ears.
• Elbows pointing back and hugged into your body are key to a safe Chaturanga. Flaring the elbows out to the sides overloads the shoulders.
• Continuously maintain core engagement to keep your body in a straight line.

Common Mistakes and How to Avoid Them:

Typical mistakes when performing the Four-Limbed Staff Pose:

1. Sagging hips or lifting them too high.

Correction:

• Engage your core muscles, drawing your belly button toward your spine to maintain a straight line from heels to head.
• Push your heels back, keeping your legs straight and active.
2. Incorrect arm and elbow positioning.

Elbows flare out to the sides; shoulders drop below the elbows or hunch up toward the ears.

Correction:

• As you bend your arms, point your elbows straight back along your ribs. Ensure your elbows are hugged into the sides of your torso or very close to them.
• When entering the asana, as you bend your arms, bring your elbows to about a 90-degree angle. Your upper arm (humerus bone, from shoulder to elbow) should be parallel to the floor.
• Draw your shoulders back and down, away from your ears, broadening the space between your shoulder blades. Your neck is a natural extension of the spine.
3. Holding the breath.

Correction:

• Do not hold your breath when entering, holding, or exiting the asana.
• Use Ujjayi breath if you are familiar with it—this helps maintain rhythm and concentration.
4. Overstraining the wrists.

Correction:

• Always warm up your wrists well before practice.
• Distribute your body weight evenly across all fingers. Your palms should be fully pressed into the mat.
• Ensure that as you bend your elbows, your shoulders shift forward beyond your wrists. This creates the necessary 90-degree angle at the elbow and reduces the acute angle (and strain) in the wrist.

Master Chaturanga gradually. Start with the knee-down modification to establish the correct shoulder and elbow alignment and to strengthen your arms and core. Regular practice of Chaturanga Dandasana strengthens muscles, improves flexibility, coordination, and concentration.

Practice mindfully and attentively, and you will feel positive changes in your life. Start your journey to harmony today. Mindful practice and attention to technique will help you achieve the best results and avoid injury.