Step 1: Setup
Create stable base and activate deep core support.
Chaturanga Dandasana (Four-Limbed Staff Pose)
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Introduction
Chaturanga Dandasana is a demanding strength posture requiring core integrity, shoulder stability, and precise alignment.
Key Alignment Cues
- From plank, shift slightly forward before lowering.
- Elbows hug ribs at about 90 degrees.
- Keep body in one straight line.
- Scapulae remain stable without shoulder collapse.
Benefits
- Builds upper-body and deep-core strength.
- Develops controlled transition mechanics.
- Improves shoulder and triceps endurance.
Precautions
- Use knees-down variation during strength development.
- Avoid if shoulder impingement is active.
Modifications
- Lower halfway with knees on floor.
- Practice eccentric lowering from plank in short sets.
Common Mistakes
- Dropping shoulders below elbows.
- Flaring elbows wide and straining wrists.
Practice Rhythm
Recommended hold: 1 to 3 breaths
Breath pattern: Inhale prepare, exhale lower with steady control.
How to Practice (Step-by-Step)
- Start in strong plank alignment.
- Shift forward slightly to stack elbows over wrists.
- Lower halfway with elbows close to torso.
- Hold briefly and transition safely.
Step-by-Step Visual Guide
Step 2: Enter and Hold
Maintain structure while breathing steadily.
Step 3: Exit and Reset
Transition to Bhujangasana or Balasana.