Chaturanga Dandasana

Chaturanga Dandasana which means “four-limbed staff pose”. is central to the Vinyasa flow yoga style. The name Chaturanga Dandasana comes from the Sanskrit words, utthita which means “extended”, chatur means “four”, anga means “limb”, danda means “staff” and asana means “seat” or “posture”. It is also important in Sun-Salutation (Surya Namaskar) yoga posture, which is commonly considered a warm-up yoga pose to prepare the body in Ashtanga and Vinyasa Yoga, and for more intense yoga poses.

The same pose can also be known by the Sanskrit names Phalakasana and Kumbhakasana or by its English name plank pose and Half Push-Up. in which the body should be parallel to the ground is supported by the toes and palms, with elbows at a right angle.

Chaturanga Dandasana has many mental, physical, and emotional benefits. Chaturanga Dandasana also helps to open and balance the Solar Plexus (Manipura Chakra). It is a good preparatory pose for more advanced arm balancing poses such as Upward Facing Dog Pose or Urdhva Mukha Svanasana and Bhujangasana.

According to the experts, this asana is considered best when yogi practiced early in the morning. Mornings are preferred as the food is digested as well as the body has the energy to perform the asana. due to some reason, you cannot practice it in the morning, you can practice this asana in the evening as well. but at least keep 3-5 hour gap between your practice and meal.

Now, let’s learn- how to perform Chaturanga dandasana yoga pose in a step by step explanation, along with the Benefits and Precaution attached to the pose.

How to do Chaturanga Dandasana (Four-Limbed Staff Pose)

  • To begin this asana, start with Plank Position. Let your back and legs should be straight in a line and make sure your wrists are directly above your shoulders. with pressing the soles of your feet back and Spread out your fingers.
  • On an inhalation, stretch the body from the heels to the crown of your head.
  • bring you knee and chest to the floor by forming Ashtanga Namaskara
  • Exhale and lower your body slowly into half a push-up, such that the upper arms are parallel to the floor and maintain a 90-degree angle in the crook of the arms.
Step 3
  • In this position, your elbows must lightly touch the sides of the ribs.
final step
  • Maintain this asana as long as you can with stretch from the heel to the crown of the head as you breathe.
  • To come out of the pose, exhale and lower down your body or push back up to Plank Pose. 

Preparatory Poses Chaturanga Dandasana

Follow-up Poses

7 Health Benefits of Chaturanga Dandasana (Four-Limbed Staff Pose)

  • Chaturanga dandasana strengthens the arms, wrists, lower back, and abdominal muscles. Thus, it prepares your body for the more intense yoga poses.
  • In this pose, the shoulder muscles are activated and gradually become strong.
  • Bending of the elbows and the crook of the arms in this pose works on improving the flexibility of the elbows and the wrists while strengthening it.
  • it strengthens the muscles around the spine and the abdominal, and the abdominal organs begin to function completely. Thus, the digestive system will work best.
  • This asana also improves body posture as well as proper breathing.
  • Regular practicing of Chaturanga dandasana  is considered to be a great stress buster as well as calms the mind and the body.
  •  It also reduces the symptoms of chronic stress and insomnia.


  • Avoid this asana if you have Carpal tunnel syndrome, wrist injury, shoulder Injury.
  • Also, avoid doing this asana in Pregnant time.
  • Someone with a weak back should be avoided Chaturanga dandasana.
  • If you feel any pain or discomfort, please exit the pose and ask for the expert’s guidance and doctor’s advice.


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