Chaturanga Yoga Pose or Four Limbed Staff Pose Benefits

by Tanmay Joshi
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Chaturanga Dandasana, commonly known as the chaturanga yoga pose, is an intense abdominal exercise that strengthens your core and improves balance.

If you want to use the chaturanga yoga pose to help reach your health and fitness goals, it’s important to understand exactly what this exercise entails and how to properly execute it without hurting yourself.

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What is Chaturanga Yoga Pose?

The chaturanga is a common asana in yoga practices. It is a challenging, arm-strengthening posture that increases muscle tone and develops flexibility. In Sanskrit, chatur means four and Anga means limbs. Hence, it is also called a four-limbed staff pose or four-armed staff pose.

The Chaturanga yoga pose works on strength, balance and concentration of mind. It is an excellent way to prepare for other advanced postures and improve core strength in particular. Moreover, it enhances the strength of wrists, arms, and shoulders.

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How To Do Practice of Chaturanga Yoga Pose?

How To Do Practice of Chaturanga Yoga Pose
How To Do Practice of Chaturanga Yoga Pose
  • Starting from plank pose. With your elbows directly over your wrists, slowly lower yourself so that you are hovering just a few inches off of the ground.
  • Lift your chest up high, and make sure you are contracting your abdominal and leg muscles. Your chest can’t droop towards the ground at any point during this exercise.
  • Your spine should form a long, straight line extending from the back of your heel all the way up to the top of your head.
  • Don’t let your elbows be splayed out to the side. Keep them hugged up against your rib cage and point them towards your heels.
  • Hold this pose for 45-90 seconds or as long as you can. Beginners may struggle at first, but with practice, they will build up stamina and endurance.
  • To finish this yoga pose, return to Plank Pose and then lower yourself onto the mat or come into Upward-facing Dog.

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Chaturanga Pose Yoga Benefits

The four-limbed staff pose (Chaturanga Dandasana) is an asana that benefits overall body health and is also a good warm-up for other more challenging poses. It stretches and tones your arms, shoulders, chest, legs, and abdomen.

Besides helping improve your core strength and flexibility it can also help your endurance during training sessions or competitions.

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Four Limbed Staff Pose Benefits

Four Limbed Staff Pose Benefits
Four Limbed Staff Pose Benefits

Four Limbed Staff Pose, or Chaturanga Dandasana, can be a valuable addition to your yoga routine because it requires you to engage your core and work on your upper body strength while at the same time opening up your chest and shoulders.

If you have time to practice in the morning before work, do this energizing pose to start off your day! Here are the top five Four Limbed Staff Pose benefits.

Can Boost Your Immune System

Four-Limbed Staff pose is a very effective pose for boosting your immune system. This is because it involves deep breathing and stretches out your lungs and throat, which in turn strengthens your immune system.

This yoga asana also increases blood circulation in your body, which can fight off any number of colds and other illnesses.

Strengthens Core and Back Muscles

While many yoga poses work specific muscles or muscle groups, Four-Limbed Staff Pose works a variety of muscles across your core and back.

These include your abdominal muscles (which stabilize your spine), as well as your erector spinae and gluteus maximus (which flex, extend, rotate, and abduct your hips).

Brings Improvement in Posture

First and foremost, it can help bring balance to your posture. Having a strong base of support helps you stand upright and firm. Plus, you’ll strengthen your core and surrounding muscles as you hold four-limbed staff pose for long periods of time.

Stretches and Massages Your Spine: In addition to improving your posture, four-limbed staff pose also provides gentle stretches for muscles and ligaments throughout your spine.

Develop Strength in Arms and Wrists

Four-Limbed Staff pose (Chaturanga Dandasana) allows you to directly work on developing strength in your arms and wrists. As you hold yourself up, it is important that you support yourself evenly through all four limbs.

By strengthening your arms and wrists, it will help improve many other aspects of life as well as yoga poses such as Downward Facing Dog or Plank Pose.

Revitalize Mind and Body

In addition to its physical benefits, Four-Limbed Staff pose is a powerful emotional tool. Practicing it regularly will help you develop strong willpower and discipline.

This can be especially beneficial for those times when you’re feeling down and out, or if you are dealing with any other type of negative thought pattern that is holding you back from being successful.

As your confidence grows, so will your sense of self-worth. And these kinds of emotions can act as an antidote to anxiety, depression, and burnout.

When practiced regularly over time, Four-Limbed Staff pose—along with all of yoga—can improve mood and produce feelings of contentment.

Precautions For Doing This Pose

As we mentioned earlier, chaturanga is a difficult pose that puts a lot of pressure on your wrists. If you have carpal tunnel syndrome or any wrist problems, avoid doing chaturanga until they’re healed.

This pose should also be avoided during menstruation and if you are pregnant. As always, talk to your doctor before trying a new exercise.

Is It Difficult To Do Chaturanga Dandasana?

Chaturanga Dandasana is an intense upper body yoga pose that works a variety of muscles in your chest, shoulders, arms and triceps. It is also called Four Limb Staff Pose.

Is Chaturanga difficult to do? Not if you understand how to work with gravity instead of fighting it. With consistent practice, you can master this challenging yoga posture and reap its incredible health benefits.


Q.1. What is the benefit of Chaturanga Dandasana?

Ans. This yoga pose strengthens arms, shoulders, chest and back. It helps with breathing and digestion and stimulates abdominal organs. This asana improves core strength. Practicing it regularly provides relief from fatigue and exhaustion. If practiced regularly, it also increases vitality, longevity and immunity against disease.

Q.2. Why is it called Chaturanga Dandasana?

Ans. The word Chaturanga comes from four Sanskrit words: Chatur, meaning four, and Anga, meaning limbs. Danda means staff, and asana means pose. As a result, Chaturanga Dandasana is often translated as Four-Limbed Staff Pose. There’s no doubt that it looks like a plank pose or kumbhakasana.

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