Chaturanga Dandasana: Steps, Benefits, And More

Chaturanga Dandasana

Chaturanga Dandasana is a very popular yoga asana. It is often included in Sun Salutations and Vinyasa yoga classes. This yoga pose comes with a huge number of benefits for the whole body. Such as; being adding strength, improving flexibility, and making the core stable. 

What Is Chaturanga Dandasana? 

Chaturanga Dandasana is an intermediate-level yoga pose. This is targeted at enhancing the upper body power in addition to center stability. It is likewise known as the four-limbed staff pose. Chaturanga Dandasana may be finished as a standalone exercise or as part of the Surya namaskar pose and different vinyasa flows. Chaturanga Dandasana is a circulate that mixes the blessings of a low plank and a push-up. And might regularly be problematic to master. It has many blessings, the maximum essential being including power, enhancing flexibility, and making the core stable. 


Preparatory Poses Of Chaturanga Dandasana: 

There are many poses to do as preparatory poses for Chaturanga Dandasana. Below are the preparatory poses of Chaturanga Dandasana. 

  • Plank Pose
  • Bhujangasana (Cobra Pose)
  • Dolphin Pose
  • Forearm Plank Pose
  • Salabhasana (Locust Pose)
  • Sphinx Pose 

Steps To Do Chaturanga Dandasana: 

To get the benefits of this yoga, it is too important to do it exactly. So, below are the steps to do Chaturanga Dandasana:

Step 1: 

From Plank Pose, align your shoulders barely ahead of your wrists and are available onto the balls of your feet.

Step 2: 

Push again via your heels to interact with your quadriceps as you attain your sternum forward, growing a directly. Taut line of strength from the crown of your head via your feet. 

Step 3: 

On an inhalation, firstly, draw your shoulders and the tops of your thighs up and far from the floor. Then Pull your lower frame up and in, and launch your tailbone closer to the floor. 

(Also Read: Benefits Of Hatha Yoga To Improve Your Health)

Step 4: 

On an exhalation, bend your elbows and slowly decrease your body (preserving it as directly as a plank of wood) till your elbows are at round ninety degrees. Keep your elbows immediately over your wrists and drawn in opposition to your sides. Press your arms firmly to the floor.

Step 5: 

Bring your gaze to the floor, approximately 6 inches in front of you, and retain to lower till your shoulders are on the equal top as your elbows.

Step 6: 

Continue to attain via the heels, sternum, and crown of your head as you breathe.

Step 7: 

To pop out of the pose, exhale and decrease right all the way down to your stomach or keep off as much as Plank Pose. 

(Also Read: Shashankasana: A Simple Pose With Various Benefits)

Follow-Up Poses Of Chaturanga Dandasana: 

One can do the below poses as the follow-up poses of Chaturanga Dandasana:

  • Purvottanasana (Reverse Plank Pose)
  • Urdhva Mukha Svanasana (Upward-Facing Dog Pose)
  • Adho Mukha Svanasana (Downward-Facing Dog Pose) 

Benefits Of Chaturanga Dandasana:

Chaturanga Dandasana has a huge collection of benefits for the whole body. Since it requires a lot of muscle activity and strength. Below are some benefits of Chaturanga Dandasana: 

1. Easy to modify: 

While this pose calls for a positive quantity of energy and talent to carry out correctly, you could alter it to in shape many health levels. Practicing Chaturanga enables you to construct power, although you’re not able to do the total expression of the pose.

2. Strengthens your back and core: 

Similar to plank exercises, this asana aligns your complete frame and builds electricity for your erector spinae. The muscle groups on both facet of your spine. So, this facilitates enhance middle electricity, posture, and stability.

Mastering Chaturanga will let you build practical electricity. This aids you in the whole thing from regular sitting and transferring to greater complex movements, along with in a kickboxing class.

Practicing yoga in popularity might also assist to alleviate back pain, growing flexibility, and enhancing intellectual well-being. 

(Also Read: Vatayanasana: Steps, Benefits And More)

3. Improve body awareness: 

Improving the alignment of your frame can beautify your frame awareness as you discover ways to accurate imbalances and choppy weight distribution. 

4. Chakra work: 

On a lively level, Chaturanga Dandasana is related to the third chakra, called Manipura. Chakras are electricity facilities placed alongside your spine, from its base to the crown of your head.

Located on your solar plexus, the third chakra is related to the strength of your self-confidence and individual identity. So, balancing this strength center is stated to boom your confidence, determination, and courage. 

(Also Read: Hamsasana (Swan Pose): Steps, Benefits And More)

Contraindication Of Chaturanga Dandasana:

This yoga asana is more difficult than push-up, plank. And it also need too much energy of the upper body. So, it is very important to ignore this yoga, if you have the following problems:

  • Persistent pain in the shoulders or shoulder injury.
  • Wrist pain
  • High blood pressure
  • It is also better to avoid this yoga if you are in the latter stages of pregnancy.


Chaturanga Dandasana is a complex strength-based yoga pose. Like all yoga poses, we must preserve our eye on the bigger context in which we’re as man or woman yoga college students or yoga instructors whilst we examine what wishes to be done. We must supply ourselves and our students with sufficient time and area to permit chaturanga to expand over the years at a tempo this is suitable.

So, the preferred cues, guidelines, and adjustments are all suitable at the proper time for the proper student. Do the adjustments with the precept in thought that each time you do your chaturanga posture, you’re developing a musculoskeletal sample. You’re both ingraining a sample this is beneficial or harmful. In different words, you’re continually developing a sample, so make it a terrific one for your chaturanga! 

(Also Read: Supta Virasana: Steps, Benefits And More)

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