Four-Limbed Staff Pose (Chaturanga Dandasana)

by Bob
Four-Limbed Staff Pose

Many people may have an idea about the Four-Limbed staff pose or Chaturanga Dandasana from going through the sun salutations. This particular pose is among the 12 yoga poses group steps, and the Chaturanga Dandasana benefits are undoubtedly the influential strength builders of the arms and abs. The Four-Limbed Staff pose is known to be a base pose as many variations can be derived from this pose. You can boost energy in the body with this pose, and you may also include it in flow yoga sequences.

Four-Limbed staff pose steps

  • Start this pose by bringing your hand’s shoulder-width apart, stacking your elbows, shoulders, and wrists. You have to keep the feet hip-width apart and come to the balls of your feet by pressing back your heels.
  • Keep the hips lifted by creating an energy line and engaging your core from your head crown through the heels.
  • As you lower down with control slowly, squeeze your elbows into the body. You should also make sure that your elbows bend only to a 90-degree angle. Therefore, your shoulders will be at the same level as the elbows, and if you keep it lower than that, you may hurt yourself over time.
  • To come up to the upward facing dog, you have to roll over your toes.
Four-Limbed Staff Pose
Four-Limbed Staff Pose

Chaturange Dandasana benefits

When talking about all yoga poses’ benefits, it is always about mental, physical, physiological, spiritual, and emotional well-being. The four-limbed staff pose is among the poses that give many benefits and mainly focus on physical strength.

  • Strong arm muscles

In order to get comfortable with the posture, this pose needs upper arms and forearms strength. When you repeat the practice of balancing your body on the arms, you encourage your muscles around the upper arms and gradually build strength.

  • Core strength

Keep in mind that it is wrong to build the entire body weight on the wrists, and the Chaturanga Dandasana practice is from the core, where your abdominal muscles use their strength to hold your body parallel to the floor. Your bodyweight should be on the core, which slowly strengthens the core or abs and slowly builds endurance.

  • Spine posture is improved

It may be difficult for beginners to bring their body parallel to the floor by bending the elbows, but a slow practice of Chaturanga Dandasana can change the posture of the spine to its natural shape. Therefore, this particular pose is suitable to improve the upper back and spine posture.

  • Lower arms flexibility

The most important part of this particular pose is the bending of elbows. Apart from developing arm muscle strength, this pose also improves elbow flexibility and wrists while also strengthening it.

  • Full awareness of body and breath

With the Four-Limbed staff pose, your entire body can feel the stretch. This can build endurance in posture, and this is helpful to bring complete awareness to the body. One can maintain body alignment with an understanding of the body and mind by breathing correctly.


Four-Limbed staff pose or Chaturanga Dandasana is, no doubt, a strength-building, and demanding pose. With this pose, the whole upper body is strengthened, shoulders, muscles around the arms, and the core. In addition to that, this pose can channel the hamstring that works hard to keep the body parallel to the mat. At the same time, you can have determination, focus, and awareness nurtured by this pose.

You may also like

Leave a Comment