Chaturanga Dandasana | Boost Flexibility in The Muscle and Spine

Chaturanga Dandasana is a SANSKRIT word, that means Chatur means ''Four'', Anga means ''limbs'', Danda means ''Staff'', and Asana means ''Pose''. It is also known as ''Four-limbed staff pose'' or ''Low Plank Pose''. This pose is performed with used both hands and both legs so it's called Chaturanga Dandasana Yoga. It looks like a push-up pose. Chaturanga Dandasana Yoga helps strengthens the hands, wrists, and abdomen systems.


The four-limbed staff pose is quite challenging hands balances like the crow pose, handstand, and headstand. This pose is also included in the Surya Namaskar series. Start with a plank position. Breathe out, lower the torso, and above legs 2-3 into the floor. ensure that it is equidistant to the floor. pull the pubis into the navel. lengthen the shoulder blades and hold the elbows from the side of the torso. Slightly lift the head to look forward. Hold this pose for 30 minutes. then release the pose and slowly breathe in and breathe out. and relax some times. again start exercising.


Benefits of Chaturanga Dandasana Yoga:


There are the most important health benefits of Chaturanga Dandasana Yoga are,

1. This pose is very beneficial for the pain of back problems. continued practice of this pose helps to strengthen the back muscles.

2. This asana helps to boost flexibility in the muscle and spine.

3. This pose helps to increase strengthen the muscles of the wrists.

4. Chaturanga Dandasana helps to make strong the triceps and biceps.

5. This asana helps to strengthen the core abdominal muscles in the body.

6. This pose helps to improve the digestion system and tones the abdomen.

7. In this pose performed, the chest has to be pointed at the floor. This pose helps to strengthen the chest.

8. This pose helps to strengthen mental and physical fitness.


Step by step Chaturanga Dandasana yoga:


1 . sleep straight on the floor, face downwards.


2. Bend the elbows and place the palms by the side of the chest. Keep the feet about a foot apart.


3. With breathing out, hold up the whole body a few inches above the floor, stabilizing it on the hands and the toes. (Step 1) Keep the body tighten as a staff, parallel to the floor from head to heel and the knees taut. Stay for some time with normal breathing.


4. Then gradually stretch the whole body ahead so that the legs rest on the upper region of the toes on the floor. (Step 2)


5. hold this posture for about 30 seconds with normal or deep breathing. The cycle may be repeated several times. Then rest on the floor.

  • Chaturanga Dandasana step 1
  • Chaturanga Dandasana step 2
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