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Four Limbed

Staff Pose

Four Limbed Pose

What is Four Limbed Staff Pose?

 

English Name: Four-Limbed Staff Pose
Sanskrit Name: Chaturanga Dandasana (pronounced chah-too-RAHN-guh dahn-DAHS-uh-nuh)
Category: Arm Balance, Core Strength, Transition Pose, Intermediate

Four-Limbed Staff Pose, or Chaturanga Dandasana, is a foundational arm balance and strength-building pose frequently used in vinyasa-style yoga practices. Often a transitional pose between Plank and Upward-Facing Dog, it teaches body control, upper body strength, and stability through the core. Though it appears simple, Chaturanga requires mindful alignment to prevent injury and build resilience.

This powerful posture strengthens the shoulders, triceps, and abdominals while cultivating discipline and inner focus. With regular practice, it enhances body awareness and prepares practitioners for more advanced arm balances and inversions.

Benefits of Chaturanga

 

  • Strengthens the Upper Body: Targets shoulders, chest, triceps, and wrists
  • Activates the Core: Builds abdominal strength and spinal stability
  • Improves Alignment Awareness: Refines posture and body mechanics
  • Builds Endurance: Enhances stamina and control in flow-based sequences
  • Prepares for Arm Balances: Lays the groundwork for poses like Crow or Handstand

How to Practice Chaturanga

    1. Begin in Plank Pose with shoulders stacked over wrists.
    2. Engage the core, lift the kneecaps, and firm the thighs.
    3. Shift forward slightly on the toes to align the shoulders just past the wrists.
    4. On an exhale, bend your elbows straight back (not out), keeping them close to the ribs.
    5. Lower your body in a straight line until your upper arms are parallel to the floor.
    6. Hold briefly or transition directly into Upward-Facing Dog or the next pose.
    7. To exit, lower all the way to the mat for Cobra or move forward into a backbend.
Chaturanga Dandasana How To

Alignment Tips & Cues for Chaturanga Dandasana:

Chaturanga Dandasana alignment photo of Patrick Franco lowering down into chaturanga. His elbows are bent, hugging in towards the body, body is in a straight line, he's on his toes as he looks forward with the rest of his body in a nice, straight line

Alignment Tips:

  1. Keep elbows hugging in tightly to your rib cage
  2. Maintain a straight line from head to heels
  3. Engage the legs to prevent sagging through the hips
  4. Spread fingers wide and press evenly through the palms
  5. Avoid letting the shoulders dip below the elbows

Simple & Effective Cueing Suggestions:

  • “Shift forward slightly before lowering to protect your shoulders.”
  • “Keep your elbows hugging in.”
  • “Lower your chest and hips in line with one another.”
  • “Engage your quads and core to stay strong through the center.”

Contraindications

 

1. Shoulder Injury or Weakness: This pose places strain on the rotator cuff and deltoids

2. Wrist Pain or Carpal Tunnel: Modifications or alternatives may be needed

3. Elbow Tendonitis: Avoid bending the elbows under load

4. Pregnancy (2nd and 3rd trimesters): May compress the abdomen

5. Lack of Core Engagement: Risk of spinal misalignment or back strain

Modifications & Variations of Four Limbed Staff Pose

 

Modifications

  • Knees Down: Lower knees to the mat to reduce intensity
  • Blocks Under Shoulders: Practice with blocks to avoid dropping too low
  • Wall Support: Use the wall to practice elbow alignment and control
  • Inclined Chaturanga: Place hands on blocks or use a bench to reduce the load

Variations

  • One-Legged Chaturanga: Lift one foot for added balance challenge
  • Chaturanga Push-Ups: Flow between Plank and Chaturanga for strength
  • Chaturanga to Cobra Flow: Transition to a gentler backbend instead of Upward Dog
  • Slow Lower Hold: Pause mid-way for added isometric strength training

Common Mistakes to Avoid

 

  1. Dropping the hips or belly: Engage the core and keep a straight line
  2. Elbows flaring out: Keep elbows close to the body to protect the shoulders
  3. Shoulders dipping below elbows: Increases risk of injury—only lower to 90 degrees
  4. Overarching the lower back: Draw the ribs in and tailbone down
  5. Rushing through the pose: Move with control, not momentum

When to Avoid or Modify Chaturanga

 

  • Shoulder or wrist pain: Use knees-down variation or replace with Cobra
  • Low back discomfort: Avoid sagging—engage the core or lower all the way down
  • Fatigue: Substitute with Plank or Knees-Chest-Chin (Ashtanga Namaskara)
  • Injury recovery: Consult a physician or use alternatives like Wall Plank
  • Lack of strength or form awareness: Practice foundational poses first to build support

Why Practice Chaturanga?

 

Chaturanga Dandasana is a powerful and essential pose for building full-body strength, improving alignment, and learning controlled movement. It teaches stability, patience, and resilience. Though challenging, it’s a rewarding posture that supports safe transitions in vinyasa flows and prepares the body for more advanced yoga asanas and inversions. Mastering it leads to greater confidence and control on the mat.

Frequently Asked Questions

Is Chaturanga the same as a push-up?

Not exactly—Chaturanga emphasizes form, alignment, and stability with elbows close to the body, unlike a traditional push-up.

Why does my lower back hurt in this pose?

Your core might not be engaged or your hips may be sagging. Try lowering the knees or shortening the hold.

Can beginners do Chaturanga?

Yes—with proper modifications like knees-down or shorter ranges of motion to build strength safely.

Related Poses:

Beginner
Forward Folds
Foundational Poses
Child’s Pose

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