Four-Limbed Staff Pose | Build Your Core and Upper Body Strength

There are numerous yoga poses such as the Four-Limbed Staff pose, and movements that work to build strength in the body and the mind. Yoga can be an effective routine to add into your schedule if you are looking to balance your energy and promote overall well-being.

Strength training is one of the most effective workouts you can put your body through. Building strength is important in order to improve bone density, boost metabolism, and promote strong muscles for the future.

Four-Limbed Staff Pose (Chaturanga Dandasana)

A pose that focuses on your spine and promoting strength in the upper body, Chaturanga Dandasana or Four-Limbed Staff pose is part of 12 yoga poses performed during the Sun Salutation sequence.

When translated from Sanskrit, ‘Chatur’ means four limbs, ‘Danda’ means staff or support, and ‘Asana’ means pose or posture.

Four-Limbed Staff Pose Directions:

The four-limbed staff pose is an intermediate pose that is frequently practiced during many yoga routines.

Step 1:

Standing upright, bend your body from the waist and get into a forward fold. Placing your palms on the mat, step your legs back to get into a push-up position. Your shoulders should be stacked above your wrists.

Step 2:

Spread the fingers wide apart and keep your arms straight. Tuck the tailbone in so that the legs, hips, and torso are aligned. Your head should be facing forward and your heels should be flexed and pushed back.

Step 3:

Exhale deeply and keeping the body in a straight line, slowly hinge forward and bend your elbows to start to lower down to the floor.
Your elbows should be close to your sides as your arms come to a 90-degree angle to hover one to two inches above the floor. You have the option to drop down to your knees if you are finding it hard to balance.

Step 4:

Focus on your breathing and hold this position for one to four breaths. As you release, 
either inhale up to plank pose or exhale all the way down to the floor.

Four-Limbed Staff Pose Variations:

Variation 1:

If you are finding this pose uncomfortable or having trouble with the technique, bend your knees instead of keeping your legs extended to add comfort.

Variation 2:

To layer up, hinge forward and bring your hands by your waist as you shift the balls of your feet on top of your toes.

Benefits of Four-Limbed Staff Pose:

The four-limbed staff pose comes with many benefits to the mind and body:

Four-Limbed Staff Pose Precautions:

If you are recovering from any injuries or suffer from any chronic conditions, it is best to consult your doctor before practicing this pose.

It is best to avoid this pose under the following conditions:

  • Recent or chronic injury to the arms, back, or shoulders
  • If you are pregnant
  • Carpal tunnel syndrome
  • Weak wrists or back

Quick FAQs

1. How can one practice the four-limbed staff pose?

The four-limbed staff pose can be practiced with your legs extended or on your knees. Follow the instructions above to guide you through your practice.

2. What are the benefits of the four-limbed staff pose?

Performing the four-limbed staff pose comes with many benefits, including promoting strength in the back and arms, improving flexibility, and building core strength.

Updated by Siya Rajan on 06/12/2018

The content of this Website is for is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.


Four Limbed Staff Pose. (n.d.). Retrieved from

Editors, Y. (2007, August 28). Four-Limbed Staff Pose. Retrieved from

How to do Chaturanga Dandasana or Four-Limbed Staff Pose. (2015, October 08). Retrieved from