Four Limb Staff

Chaturanga Dandasana

by: J. Todani 12:30 BDF

Me doing chaturanga dandasana!




This is a professional picture of Chaturanga Dandasana from poweryoga-goettingen.de


Image

The sanskrit name is Chaturanga Dandasana, which refers to the four limbs and your core. The translation is chatur = four, anga = limb danda = staff, so the meaning of this sanskrit literally means four limb staff pose.

The english name for it is Four-Limbed Staff Pose


HOW TO DO Chaturanga Dadasana!

This a pose takes strength from the arms and core, it looks almost like a low push up.

Steps

1. From downward dog go to the plank position making sure your tailbone is aliened with your back and legs and your shoulders are over your wrist.

2.Exhauling, lower your body slowly using your arms & elbows to make you a couple inches away from the ground so your body is parallel to the floor. Tighten your butt, quads, and keep your tailbone is up! Remembering to do these things is really important in doing the pose right! Keep your arms tucked into your sides to help you stay strong.

3. Release with a exhaulation, either gently onto the floor or into downward dog. Push up using the palms of your hands and roll off the tops of your feet.

The site that helped me learn about this asana was yogajournal.com


Benifits of Chaturanga Dandasana!

This asana helps to strengthen your wrist, also to make them a little bit more flexible. It helps work your arms muscles like triceps and biceps. This pose will also help your core to become strong with tightening the abs and also to help build repository muscles.
Mentally this pose can help you focus and to bring all your energy to your core.



Awareness

Chaturanga Dandasana is on the more difficult poses for me because my arms are on the weak side. I really like this pose though because it makes me feel like I have a strong core when I can hold it for more then a few seconds and focus.


Here is a video from youtube that can help you see how to do Chaturanga Dandasana properly.

http://www.youtube.com/watch?v=DGiTOqKLNXE

References

Four-Limbed Staff Pose: http://www.yogajournal.com/poses/469

Picture of Professional Chaturanga Dandasana: http://www.poweryoga-goettingen.de/fotos/chaturanga-dandasana.jpg

CorePower Yoga Chaturanaga Dandasana(Four-Limbed Staff Pose): http://www.youtube.com/watch?v=DGiTOqKLNXE

Chaturanga Dandasana: http://en.wikipedia.org/wiki/Chaturanga_Dandasana
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