preloader
Yoga Poses and Asanas
Search Engine
Yoga Poses and Asanas
Search Engine
Gallery Image

Chaturanga Dandasana

चतुरङ्ग दण्डासन / Low Plank Pose

September 24, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Chatur (चतुर) meaning four, Anga (अङ्ग) meaning limb, Danda (दण्डा) meaning staff/stick and asana (आसन) meaning posture or seat.

Benefits
  • Strengthens the back, core muscles, and quadriceps.
  • Alleviates backache.
  • Enhances overall body flexibility and health.
  • Improves your posture.
  • Relieves arthritic and osteoporosis pain.
  • Improves blood circulation and regulates blood pressure.
  • Boost the respiratory system by opening the lungs and chest.
  • May help reduce fatigue and inflammation in breast cancer survivors.
  • Reduce the strain on the heart and also manage stress levels.
  • May help reduce weight.
  • Prepares you for advanced yoga poses.
  • Enhances overall mental well-being.
  • Balances the chakras helping a spiritual connection.
Steps to perform the Asana: Chaturanga Dandasana
  • Come into Adho Mukha Svanasana position. The gap between the arms should be equal to shoulder width. Ensure at least a 30 cm gap between the big toes.
  • Bend the elbows and lower the body so that the chin, knees and chest should touch the floor. Exhale while lowering the body. Now the body should be straight.
  • Inhale and lift the chin, knees, and chest.
  • No part of the body should touch the floor except your palms and toes.
  • Do not hang on your belly. Shoulder blades should not come out.
  • The muscles of the upper arms and stomach should be tightened to keep the back straight.
  • Keep this final position as long as it is convenient and keep breathing normally.
  • To release the pose, exhale and bring the body down to the floor.
Common Misalignments / (Mistakes)
  • Shoulders drooping lower than elbow height.
  • Hunched shoulders
  • Uneven hands.
  • Arching or bowing your head.
  • Sinking hips or lifting your buttocks.
  • Lowering more than 90 degrees.
Contraindication / Cautions
  • Avoid in case of an injury in the back, shoulder, or hand.
  • Avoid in case you are suffering from wrist, elbow, shoulder, or lower back pain.
  • Avoid if you are suffering from Carpal Tunnel Syndrome.
  • Avoid if suffering from high blood pressure.
  • Pregnant women or beginners to do this yoga only under the guidance of a Yoga teacher.
  • Avoid during the last trimester of pregnancy.
Additional Details :
  • Another Name of AsanaFour Limb Staff Pose
Asana Video :
Related Asanas
Reviews

Leave a review for Chaturanga Dandasana

Your email address will not be published. Required fields are marked *

Rating*

Asana Video Guide
Practitioner Level
Props to be Used
Pose Types
Target Muscle
User Login

Lost your password?
Google Searchable Engine
Cart 0