Yoga pose
Chaturanga Dandasana
Four-Limbed Staff Pose
About Chaturanga Dandasana
Chaturanga Dandasana, or Four-Limbed Staff Pose, is a foundational strength pose in Iyengar yoga, often part of Sun Salutations. It builds upper body and core strength with precise alignment.
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Open Chaturanga Dandasana in Asana Atlas ↗Benefits
Mind: Enhances focus and mindfulness through strength and alignment. Spirit: Promotes discipline and resilience. Body: Strengthens arms, shoulders, and core; improves stability…
Continue with full benefits in Asana Atlas →Instructions
1. Begin in Plank Pose, hands under shoulders, fingers spread wide. 2. Engage core, keeping body in a straight line from head to heels. 3. Exhale, lower body halfway to the mat, keeping elbows at 90 degrees…
Continue with full instructions in Asana Atlas →Avoid with wrist or shoulder injuries. Modify with knees down or blocks under shoulders. Ensure elbows stay close to ribs to prevent strain.
See full precautions & modifications in Asana Atlas →ASANA ATLAS
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