How to Do Four-limbed Staff Pose (Chaturanga Dandasana) Properly

This pose strengthens wrists, arms, abdominal muscles and lower back, which in turn improves posture and balance



Start in plank pose. Hands should be directly under the shoulders with feet hip width apart and body in a straight line. Inhale.


As you exhale, draw abdomen in toward your core, look forward; push your chest forward and your shoulders back as you bend your elbows, lowering your body down. Your elbows should stay over the heels of your hands and your upper arms should stay close against the body. Keep the abdomen pulled in and the body straight. Don’t let the stomach sag down or the butt drift up. Hug elbows close to body.


Inhaling, straighten your elbows as you push your body back up. Keep your abs engaged and body straight. Exhale. Repeat a set amount of times or until muscle fatigue. 



1. How to do chaturanga dandasana. Everyday Yoga website.,which%20helps%20to%20improve%20posture. Accessed 23 May 2022.

2. Budig K. How to do a chaturanga. 29 Sep 2014. Youtube. Accessed 23 May 2022.    

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