Secrets of Chaturanga Dandasana Execution, Technique of the Four-Limbed Staff Pose in Yoga, Benefits of the Asana

Chaturanga Dandasana is one of the parts of the traditional sequence Surya Namaskar (sun salutation). In this yoga pose the body is held parallel to the floor only on the palms and toes, the body becomes strong, like a staff, so the asana requires certain strength, both for holding it and for entering / exiting it.

Execution Technique

Step 1:

Lie down on your stomach face down. Stretch into plank pose on straight arms, legs apart 20-30 centimeters, feet parallel to each other. Or perform Adho Mukha Shvanasana (downward-facing dog), from it go into Kumbhakasana – on outstretched arms. Pull your shoulder blades together and down, curl your tailbone towards your pubis.

Step 2:

With an exhale, slowly bend your arms at the elbows and lower your body slightly forward and down, parallel to the floor. The arms will be bent at the elbows at a 90-degree angle. In this pose there is a tendency to arch in the lower back. Therefore, throughout the holding of the pose, constantly curl the tailbone inward, stretching and slightly lifting the lower back; pull the pubis towards the navel. Legs should be strong and tense, slightly turn the hips. Actively push back with your heels, and stretch forward with the crown of your head – stretch your entire spine and legs.

Step 3:

Do not spread your elbows to the sides – keep them pressed to the body and pull them back towards the heels. Do not pinch your neck – pull your shoulders down. Press the middle fingers, the bases of the index fingers and the palms firmly to the floor.

Step 4:

Hold the pose for several breathing cycles (10-30 seconds).

Exiting the Pose

With an exhale, carefully lower yourself to the floor, stretch your arms behind your head to relax. If you are performing Chaturanga Dandasana as part of the Surya Namaskar sequence (sun salutation), then the next pose in the sequence will be Urdhva Mukha Shvanasana (upward-facing dog). To transition on the inhale, straighten your arms and move your body up and forward, bending in the chest area, simultaneously rolling your feet from your toes to the backs of your feet. When transitioning from Chaturanga Dandasana to Urdhva Mukha Shvanasana, do not arch your lower back, keep all your muscles as if you are holding the Staff pose while moving forward and upward, gradually bending your back.

Asana Adjustments / Control Points

1. the palms initially and while holding the pose should be placed exactly under the shoulders;
2. the entire perimeter of the palm, including the fingers, should be pressed into the mat;
3. the whole body should be tense – firm, like a staff;
4. do not bend the chest area: pull the ribs from the abdomen towards the abdomen, and pull the ribs from the back towards the head.

Benefits

Contraindications

Preparatory Yoga Exercises

• plank pose;
• Bhujangasana ;
• Urdhva Mukha Shvanasana .

Advanced Practice

Even experienced students have difficulty performing Chaturanga Dandasana. Place a tightly rolled blanket on the floor at chest level. Lower yourself into the staff pose, slightly touching the support in the form of a blanket. Use the support minimally, enough to hold the pose.

Variations

Simplified Version. Chaturanga Dandasana is quite difficult to perform until the arms, back and legs become strong enough to support the body weight. Start practicing with plank pose, at first lower your knees to the floor - with an exhale lower your chest and fix yourself a couple of centimeters from the floor. At the same time, move your knees as far back as possible so that the body is as parallel to the floor as possible. Complicated Version. If possible, slowly roll from the arches of your feet to your toes and move your torso forward. The hands will be at waist level, which will increase the difficulty of holding the pose.

Below is a video from YouTube.

Watch the video on YouTube

Additional Insights for Mastering Chaturanga Dandasana

Chaturanga Dandasana is more than just a transition pose; it is a foundational element of building strength, stability, and awareness in your yoga practice. To deepen your understanding and make the most of this asana, consider the following:

Engage Your Core and Breath
While holding the pose, focus on engaging your core muscles. Think of drawing your navel in toward your spine, which will help stabilize your lower back and create a strong connection between your upper and lower body. Coordinating this engagement with your breath is key—inhale to find length and stability, and exhale to reinforce the activation of your core and limbs.

Mind Your Shoulders and Alignment
One of the most common mistakes in Chaturanga Dandasana is allowing the shoulders to collapse or creep forward past the elbows. To prevent this, consciously lift through the chest and draw the shoulders back. Imagine creating space between your shoulder blades without letting the chest sink. This not only protects your shoulders but also ensures proper alignment and makes the pose feel lighter and more supported.

Use Props to Build Strength
For those struggling to maintain proper alignment, consider using a yoga block or bolster under your chest for added support. This allows you to build strength gradually while maintaining proper form. Alternatively, practice with a resistance band looped around your upper arms, helping to keep your elbows close to your sides and providing additional lift.

Transition Tips
When transitioning to Urdhva Mukha Shvanasana, focus on the fluidity of your movement. Move intentionally, keeping your body as a cohesive unit. Imagine you are “peeling” yourself off the mat as you move into the upward-facing dog, allowing your chest to lead while your legs remain engaged.

By incorporating these tips and modifications into your practice, Chaturanga Dandasana can evolve from a challenging pose to an empowering and energizing part of your yoga journey.