Chaturanga Dandasana – Four Limbed Staff Pose, Low Plank Pose

Chaturanga Dandasana – Four Limbed Staff Pose, Low Plank Pose

The name comes from the four Sanskrit words chathur, anga, and danda. Chathur means four, anga means limb and danda means staff. This pose is also known as Low Plank Pose.

Straight body parallel to the ground it supported by palms and toes.

Also it plays the vital role in the Surya Namaskar (Also known as Sun Salutations). It strengthens the arm Balance.

It seems like the exercise Push-ups. Low plank pose also strengthens the muscles.

A step by step guide:

  1. Come to a down dog pose. (Balance your body with palms and toes and get your torso upwards.).
  2. Now, come to a high plank. Bring your Shoulders right over your wrists.
  3. Squeeze your low belly up and in.
  4. Slowly bring your body lower, pause your body halfway down.
  5. Notice that your shoulders have to be lifted up than your elbows.
  6. Keeps your arm in a right angle.
  7. Take a deep breath and exhale it out.
  8. Push your belly down the floor gaze forward; come into an upward-facing dog.
  9. Come back to the high plank again. Inhale during this.
  10. Exhale during the low plank.

Benefits of doing this asana:

  • Strengthens the arm, shoulder and leg muscles.
  • Develops the core stability.
  • Balances the arm.
  • Tones the arms and legs.
  • Improves the blood circulation.

Precaution and advice:

  • Do not stick your buttocks.
  • Keep your shoulders lifted up higher than your elbows.
  • Keep your arms perpendicular to the ground.
  • Make sure your buttocks are aligned straight. Not up or down.
  • When practicing for the first time gets an expert or a good guidance with you.
  • It may seem like the traditional push-ups. But both are different. You have to know this significant difference. In this Low Plank Pose, you should perform with the correct alignment. Otherwise it will be easy to get injure.
  • If you find any pain or discomfort in shoulder or spine area. Slowly back to the halt and exit the pose. Rather you can try to perform the half chaturanga with the proper guidance from the trainer.