Chaturanga Dandasana (Four Limbed Staff Pose) Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Body weight
- Body Part
- Stretching
- Primary Muscle
- Shoulders
- Secondary Muscles
- Core, Triceps, Chest
- Intensity
- medium
- Category
- stretching
- Skill Level
- intermediate
- Estimated Calories
- 3.5
- Alternate Names
- Four Limbed Staff Pose
Visualised Target Muscle Groups
Front
Back
How to: Chaturanga Dandasana (Four Limbed Staff Pose)
- Start in a plank position with your hands shoulder-width apart.
- Lower your body towards the ground, keeping a straight line from head to heels.
- Bend your elbows close to your body until they are at a 90-degree angle.
- Hold for a brief moment, then push back up to the starting position.
Common Mistakes
- Allowing the elbows to flare out.
- Not engaging the core, which can cause lower back strain.
- Bending the hips instead of keeping the body straight.
Modifications
- Knees on the ground for beginners.
- Use blocks under the hands for additional support.
Tips
- Keep your elbows close to your body while lowering down.
- Engage your core to maintain stability during the pose.
- Keep your body in a straight line from head to heels.
Chaturanga Dandasana (Four Limbed Staff Pose) Alternatives
Tags
yoga
strength
stretching
core
shoulders
flexibility
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