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:
Step 4:
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:
- Promotes strength in the arms, shoulders, and the general upper body
- Builds core strength
- Lengthens the spine
- Strengthens the lower back muscles
- Improves posture of the spine
- Improves flexibility of the lower arms
- Opens up the hips
- Promotes digestive function
- Strengthens upper back and chest
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
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References:
Four Limbed Staff Pose. (n.d.). Retrieved from https://www.tummee.com/yoga-poses/four-limbed-staff-pose
Editors, Y. (2007, August 28). Four-Limbed Staff Pose. Retrieved from https://www.yogajournal.com/poses/four-limbed-staff-pose
How to do Chaturanga Dandasana or Four-Limbed Staff Pose. (2015, October 08). Retrieved from https://www.doyouyoga.com/how-to-do-chaturanga-dandasana-four-limbed-staff-pose-76629/
