Chaturanga Dandasana Benefits

Chaturanga Dandasana Benefits

Yoga has many benefits for your mind and body. It can improve posture and a number of ailments that may affect your overall health. Choosing the type of yoga (pose) all depends on your goals and what your needs are. Let's talk about Chaturanga Dandasana and it's benefits.

Chaturanga pose is used in Vinyasa, Power and Ashtanga yoga during sun salutations. Before we get into the benefits of Chaturanga, let's breakdown the meaning.

Four-Limbed Staff Pose
"Chatur" - means four
"Anga" - means limb
"Danda" - means staff
"Asana" - means pose

Staff refers to the spine, which is one of the most important parts of your body. It gives us support and structure. Chaturanga allows us to tone and strengthen our whole body, including the muscles surrounding the spine.

Chaturanga is a plank variation that helps strengthen the arms, wrists and abdomen. It helps build triceps, which are responsible for extending the elbow joints. The pectoral (chest) muscles, and serratus anterior (muscles located on the side of the chest). It also helps to strengthen the rhomboid (upper back) muscles, serratus posteriror (upper neck/back) muscles, and trapezius muscle (extends to the neck, and shoulders) which is responsible for turning the neck and head, and allowing us to shrug our shoulders.

It's great for improving posture by helping to keep the spine in alignment and prepares you for more advanced poses such as inversions, backbends and arm stands. Another benefit is helping us to strengthen our arms and wrists which we use every day without a thought. Doing things like picking up our children or opening a jar of peanut butter. We don't realize how much the arm and wrist muscles weaken from daily use, so it is important for us to strengthen those muscles as we would any other muscle. Chaturanga aids in building core strength which is needed to help stabilize the spine and keep us balanced. People who complain about back pain typically lack core strength.

An emotional benefit of Chaturanga is that it invigorates the mind. Knowing you are able to physically support yourself is an accomplishment that calms the mind.

Important: Please do not practice Chaturanga if you are suffering from wrist injury or shoulder injury. If you are pregnant, try a different variation of the pose. And always consult with your doctor first.


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