Four-Limbed Staff pose (Caturanga Dandasana)
The Four-Limbed Staff pose, also called Chaturanga Dandasana in Sanskrit, is one of the toughest yoga poses to hold. It works for abs, back, and upper arms and shoulders intensively.
Four-Limbed Staff pose (Caturanga Dandasana) (Myyogaonline)
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.
