Chaturanga Dandasana
Chaturanga Dandasana, also known as Four-Limbed Staff Pose , is a basic yoga exercise that builds strength and stability in the arms , core , and shoulders . It is part of many vinyasa flows and acts as a link between plank and upward dog. Correct execution is essential to avoid injury, especially in the shoulders.
Correct technique and form
Follow these steps to perform Chaturanga Dandasana correctly:
- Start in a high plank position with your wrists placed directly under your shoulders and your feet hip-width apart.
- Keep your body in a straight line and activate your core and legs.
- Slowly bend your elbows in toward your body as you lower your chest toward the floor, keeping your elbows bent at a 90-degree angle.
- Keep the body in a straight line from head to heels without the hips sinking down.
- Hold the pose for 1-2 seconds, then proceed to Upward Dog (Urdhva Mukha Svanasana) or back to plank.
Common errors
Avoid these typical mistakes to protect your shoulders and achieve optimal form:
- Too low hips : Make sure the hips don't drop to the floor. Keep the core active.
- Tense shoulders : Keep your shoulders away from your ears and don't let your shoulders drop below your elbows.
- Relax your core : To avoid lower back sag, keep your abs engaged throughout the exercise.
Modifications and Variations
To make Chaturanga more accessible or challenging, try these modifications:
- Knees-down variation : Lower your knees to the floor to ease the load on your shoulders and arms, building strength gradually.
- Using blocks : Place a yoga block under your chest to ensure you don't sink too low into the pose.
Reps and sets
Hold the pose for 1-2 seconds and repeat 5-10 times as part of your yoga sequence to build strength over time.
Breathing pattern
Breathe calmly and controlled. Inhale into the plank position and exhale slowly as you lower your body into Chaturanga.
Videos with different approaches
Watch these videos for a visual guide to properly performing Chaturanga Dandasana: