Four Limbed Staff Pose (Chaturanga Dandasana)

Four Limbed Staff Pose or Chaturanga (Sanskrit) is a pose that many people have a love/hate relationship with. It is an extremely challenging posture to master and requires modifications over time in order to build up the strength to do it properly.

The pose is essentially the bottom part of a triceps push-up. It is most often performed during the Sun Salutation and vinyasa sequence.

While it can strengthen the shoulder girdle, it is very important to perform this posture in good alignment, otherwise it can damage the shoulders over time. It is also essential to keep the core engaged so that the whole body makes a straight line all the way from the heels through the crown of the head.

How to Do Four Limbed Staff Pose: Step-by-Step Instructions

Step 1

Start in a traditional push-up position, focus on keeping spine straight and core flexed.

Step 2

Place hands under shoulders, and keep elbows near the side of your body.

Step 3

Lower yourself until your arms are bent at a 90 degree angle.

Step 4

Hold for 3-5 breaths. As you increase your strength and endurance you can practice holding longer.

Four Limbed Staff Pose Benefits

  • Strengthens the shoulders, triceps, and core
  • Energizing and powerful
  • Prepares the body for arm balances and inversions