Four Limbed Staff Yoga Pose

Chaturanga Dandasana

Four Limbed Staff Yoga Pose

Four Limbed Staff Yoga Pose is an arm balance pose that targets the biceps and triceps and is ideal for yogis and yoginis at all levels.

muladhara – the root chakra
related poses



How To Do Four Limbed Staff Yoga Pose
  1. Begin in the Plank Pose (Adho Mukha Dandasana), hands directly under the shoulders and feet together. Your back should be straight with your spine long, shoulders wide and firm against your back.
  2. Exhale and begin to lower your body toward the ground, bending at the elbows. Focus on keeping your spine long, preventing it from sinking toward the floor as you lower yourself. Continue this motion until your body and upper arms are a few inches above and parallel to the floor. Your hands should be positioned beside the chest, elbows tucked in at the sides.
  3. Lift your head slightly without compressing the neck, gazing at the floor in front of you. Hold this position for 10-30 seconds. To come out, exhale as you bring your body gently to the floor or lift back up to the Plank Pose or Downward Facing Dog (Adho Mukha Svanasana).
  • Breathe deeply through each step.
  • This is a beginner’s posture, but it can still be quite difficult to hold your weight in this position. You may not be able to hold the pose for extended periods of time until you build strength in your arms and legs.
  • Do not perform this pose if you have hand or wrist injury, or if you are pregnant.

If you’re having trouble supporting your weight any longer than a few moments, try lowering your knees to the floor and practice from this position first. This will allow you to build the arm strength necessary to support your weight in this pose.
Before lifting your head, glance down between your arms to see your chest, abdomen and legs. This will allow you to check your alignment and adjust your position accordingly.

Stretches & Strengthens

All Muscles: Biceps, triceps, shoulders, wrists, chest, abs, legs

Target Muscles: Biceps, triceps, wrists

Health Benefits of Four Limbed Staff Yoga Pose
  • Increases focus and balance.
  • Increases strength throughout the body.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Chaturanga Dandasana

(chah-tu-rAHng-ah dahn-DAH-sah-nah)

chaturanga: having four limbs
danda: rod, stick, being a staff
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?