Four-Limbed Staff pose (Caturanga Dandasana)

Benefits of the Four-Limbed Staff Pose (Caturanga Dandasana):
Caturanga Dandasana strengthens the arms, wrists and abdomen. This asana is good for preparing more challenging arm balances. Chaturanga Dandasana is like a push-up and as such is a great arm strengthener.

How to perform the Four-Limbed Staff Pose (Caturanga Dandasana):
- Start this asana with plank position; bend the arms straight back, keeping the upper arms hugging into your sides.
- Lower down toward the floor till your forearms and upper arms are at a right angle.
- Keep the whole body leveled.
- Push back into the heels.
- Roll over the toes coming into Upward Facing Dog.
- Hold the posture for 10 to 30 seconds and release while breathing out.

Duration and repetition of the Four-Limbed Staff Pose (Caturanga Dandasana):
Hold the asana for 10 to 30 seconds and release while breathing out. Repeat the asana twice or thrice.

Difficulty Level and Advancement of the Four-Limbed Staff Pose (Caturanga Dandasana):
Caturanga Dandasana is a difficulty level 3 asana recommended for beginners.

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