Chaturanga Dandāsana (Four-Limbed Staff Pose) – Steps, Benefits, and Tips
Chaturanga Dandāsana, also known as the Low Plank, is a foundational yoga pose often used in Sun Salutation sequences. It builds core strength and prepares the body for advanced postures by engaging multiple muscle groups.
How to Do Chaturanga Dandāsana – Step-by-Step Guide
Starting Position:
Lie face-down on your yoga mat with your arms extended along the sides of your body and legs straight.
Steps:
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Place your palms flat on the mat near your waist, elbows bent and tucked close to your ribs.
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Engage your core and lift your body off the mat, balancing on your toes and palms. Keep your body in a straight line from head to heels.
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Focus your gaze forward or slightly down to maintain a neutral neck position.
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This is the final posture (Chaturanga). Hold it for a few breaths, maintaining control and alignment.
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To release, gently lower your body back to the floor with control, then extend your arms and relax.
Benefits of Chaturanga Dandāsana
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Builds strength in the arms, shoulders, chest, and core
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Tones and flattens the abdomen by engaging deep core muscles
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Improves posture, balance, and endurance
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Enhances muscular coordination and prepares the body for advanced yoga transitions
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Helps in burning belly fat and improving metabolism
Tips & Precautions
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Ensure your elbows stay close to your sides — don’t let them flare out.
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Keep your body in one straight line — avoid sagging hips or lifting the tailbone.
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Avoid this pose if you have shoulder, wrist, or lower back injuries.
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Beginners can lower their knees to the mat for added support while maintaining form.
ఇలాంటి వ్యాసాల కోసం ఈ క్రింద ఉన్న వాట్సాప్ గ్రూప్ లో జాయిన అవ్వగలరు. మీ MegaMindsIndia.
