How to Do Chaturanga Dandasana

Chaturanga Dandasana, or Four-Limbed Staff Pose, is a yoga pose that engages the muscles of the entire body. It strengthens the arms, mobilizes the wrists and tones and tightens the abdominal area. Chaturanga Dandasana can be practiced either as part of a Sun Salutation – a sequence of eight postures used in some yoga classes as a warmup – or on its own, as described here.

Things You'll Need

  • Yoga mat
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Instructions

  1. Basic Pose

    • 1

      Lie face down on your mat with your arms alongside your body.

    • 2

      Bend your elbows and slide your hands up to chest level with your palms flat, fingertips facing forward.

    • 3

      Tuck your toes under, and on an exhalation, lift your core in and up and press your palms and toes down, lifting your whole body a few inches above your mat.

    • 4

      Keep your body in one long line from head to heels and continue to lift your knees high, engaging the front of your thighs.

    • 5

      Hold this position and breathe deeply for 30 seconds.

    • 6

      Relax back down onto the mat and repeat several times.

    Chaturanga Dandasana Variation

    • 7

      Start in Chaturanga Dandasana.

    • 8

      Keeping the belly lifted, bring the weight of the whole body forward and roll onto the top of the feet.

    • 9

      Press all 10 toenails down into the mat and breathe deeply.

    • 10

      Hold this position for 30 seconds.

    • 11

      With control, lower your body back to the mat and repeat several times.