Four-Limbed Staff Pose

Chaturanga Dandasana

Chaturanga Dandasana is warming and strengthening posture that tones your core, triceps, chest, and back, while helping to prepare you for more challenging arm balances.

Other Names

• High to Low Push-Up

• Low Push-Up

Benefits

• Builds heat and prepares you for more challenging arm balancing postures

• Strengthens triceps and upper body muscles, as well upper back and deep core muscles

• Increases strength and flexiblilty in wrists and forearms

• Builds stamina and energy

Contraindications

• Carpal Tunnel Syndrome or other wrist injury

• Shoulder injury

• Pregnancy (check with your doctor)

Modifications

• From Plank Pose lower knees down to floor. You can keep your knees down as you bend your elbows

• You can practice this posture with a block in between your thighs to help you to engage more

Chakras

Chaturanga Dandasana stimulates the Solar Plexus Chakra (Manipura) and can help the practitioner feel strong, empowered, and confident.