Chaturanga Dandasana Breakdown

Chaturanga Dandasana Breakdown

Sanskrit Name: Chaturanga Dandasana
English: Four Limbed Staff Pose

Chaturanga Dandasana

How to do Chaturanga Dandasana:

Start in plank. Bring the shoulders slightly over the wrists. Come up high on the toes. Press back through the heels to turn on the legs. Keep the abdominals engaged, the back strong. Lift the body as you inhale. On an exhale, let the elbows bend, squeezing them in towards the body. The elbows come right over the wrists as the body lowers. Maintain alignment, the body lowers as a unit until the shoulders reach the height of the elbows. Only lower to your own degree. If you feel that you’re losing your form, stop

Chaturanga Dandasana is in the traditional Sun Salutaiton sequence.

Contraindications and Cautions

  • Carpal tunnel syndrome
  • Pregnancy


  • Strengthens the arms and wrists
  • Tones the abdomen

Accessibility Options 

  • Drop on knees
  • Use a wall for support (standing chaturanga)
  • Use a chair for support
  • Bring blocks under shoulders
  • Bring block under chest
  • Place strap above elbows
  • Alternative is knees chest chin


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