How to Do Chaturanga Dandasana the Right Way

Chaturanga to build your core stamina

Who doesn’t want to build muscles and tone their arms and core? You must have done Push-ups or Plank Pose in the Gym to achieve this objective. But how about bringing some variations into this pose. We are talking about Chaturanga Dandasana. In this asana, your straight body becomes parallel to the ground, supported by your palms and toes, while your elbows placing at a right angle.

Chatur-Four | Anga- Limbs | Danda-Staff | Asana-Pose

This asana is pronounced as chaht-tour-ANG-ah don-DAHS-anna, Sanskrit- चतुरंग दंडासन. Chaturanga Dandasana is also known as Four-Limbed Staff Pose or Low Plank. In Vinyasa yoga styles, this asana is a part of the Sun Salutations or Surya Namaskar A and B. (Featured Photo Credit: Joshna Ramakrishnan)

Benefits of Four-Limbed Staff Pose

  • Increase stamina, makes your body more flexible and improves your posture.
  • Strengthens and tones the arms, leg muscles, wrists, and lower back.
  • The core stability of your body gets improved.
  • Builds muscles in your back, arms and shoulders.
  • Prepares your body for arm balances and inversions.
  • Tones your abdominal muscles and builds strength.


If you have any recent medical concerns, discuss with your doctor before practising this yoga pose. Practitioners who are suffering from Carpal tunnel syndrome, wrist or shoulder injury, and lower back injury should not practice this pose. Women should avoid this pose during pregnancy.

Steps to do a perfect Four-Limbed Staff Pose

  • First, start from the Plank pose while Keeping your arms fully extended and spine completely erect. Palms are resting on your yoga mat.
  • Lift your body through the chest and keep your shoulders in line with your elbows. Ensure not to let your chest drop towards the floor.
  • Engage your leg and abdominal muscles. Now, exhale and bend your elbows while keeping down your lower body towards the ground but not touching it, few inches away from the ground.

    How to do Chaturanga
    Photo Credit: Radiance Yoga
  • Keep your body parallel to the ground and ensure to maintain your hips straight. Turn your legs inward.
  • Keep wide space between your shoulder blades. Your elbows need not be spread outwards but rather be pushed back downwards towards the heel. The tips of your elbows must slightly touch the sides of your ribs as you lower yourself to maintain the 90-degree angle.
  • Ensure that your neck is aligned straight with the rest of body and press your palm fingers firmly to the ground.
  • Stay in this position for around 30 to 60 seconds and then exhale and rest gently on the floor.
  • Repeat this procedure for 3-4 times.
  • From this asana, you can move into the Plank Pose or Downward Facing Dog pose.


Chaturanga Dandasana is an excellent asana to improve your core stability, but it takes time to gain that strength to hold the pose for more than two to three breaths. Remember, yoga is just a journey and you should not force your body to learn it fast and quickly. You might end up injuring your body itself.

Practitioners who are beginners and have not build up enough strength to fully support their body can practise Half Chaturanga where they need to touch their knee on the mat rather than keeping it parallel to the ground. You can also practise Ashtanga Namaskar until you have built up enough strength to practice Half Chaturanga.

How to do Half Chaturanga
Photo Credit:

Advanced practitioners can bring variations into this asana to experience more challenge. While you are in Chaturanga, keep one foot on the floor and raise the other leg parallel to the floor.


You must make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you do the asana so that your food gets properly digested, and you can expand your body fully during the practice.

The Four-Limbed Staff Pose is particularly dedicated to the primary support of your body which is called as a spine. Though this pose looks like a fitness based Push-up, there are a variety of differences between the two. You need to practise this pose with correct alignment, patience and dedication. Keep some useful tips in your mind while you practise this asana to enjoy an injury-free journey to build your strength and core stamina.

  • Beginners should start practising this pose under the guidance of a yoga expert to avoid injury and better their alignment.
  • Ensure to create a perfect 90-degree angle with your upper arm and forearm.
  • Do not let the shoulders drop below the height of your elbows. Keep it on the line or above.
  • Do not sag or drop your chest towards the floor.
  • This pose requires your patience and willingness. Never put your muscular force to stay in this pose for a long time. Go with the flow and focus on the present moment.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!


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