How to do chaturanga pose: Comprehensive guide and 3 variations

Chaturanga pose is used in many yoga forms, including Vinyasa Flow, Power Yoga, the Ashtanga Yoga foundational series, and numerous Sun Salutations.

The length of the spine resembles a staff or rod when we do the shape with functional and perfect alignment, which may be why the posture’s full name in Sanskrit is Chaturanga Dandasana, which translates to “four-limbed staff pose” (chatur=four, anga=limb, danda=stick/staff, asana=posture). In English, this asana is also known as a low plank.

Chaturanga pose

Even though it is not a particularly accessible pose, the benefits of the chaturanga yoga stance are available to many practitioners.

As mentioned in the title, this article contains a comprehensive guide like:

  • Benefits of Practicing Chaturanga pose
  • Basic Anatomy of Chaturanga
  • Accessing Chaturanga
  • Chaturanga yoga prep poses
  • Chaturanga yoga cool-down poses
  • Chaturanga yoga pose variations

Before performing chaturanga let us know the benefits of the chaturanga pose

Chaturanga pose benefits | Chaturanga dandasana benefits

Yoga poses have the power to coordinate and shift the energy within you, as well as strengthen your physical body.

Chaturanga Dandasana, a posture that requires dedication and practice, has physical, mental, and spiritual benefits.

Chaturanga will be useful to you in terms of anatomy.

  • Make use of your ankles, feet, and toes.
  • Your quads, hips, and calf muscles.
  • Improve your core and abdominal wall strength.
  • Encourage spinal alignment and health.
  • Strengthen and stabilize your hands, arms, shoulders, and neck.
  • Prepare your body for difficult poses such as arm balances and inversions.
  • Improve your posture.
  • Revitalizes the central Bandhas.

The Chaturanga yoga pose is an invigorating and energizing asana that can increase your stamina, resulting in an improved mood and increased vitality.

The chaturanga yoga pose promotes equanimity by allowing subtle energy to support longer holds.

Chaturanga dandasana fundamentals

The chaturanga stance, which requires full-body strength and stability, can strain the neck, shoulders, wrists, and spine if performed without fundamental alignment awareness.

Understanding the anatomy of the shape can help you practice it more mindfully, allowing you to benefit from it more fully, support yourself, and avoid injury.

It is considered a transitional pose because it is frequently used in vinyasa and flow classes, as well as various Sun Salutation (Surya Namaskara) sequences, to transition us from plank position (phalakasana) to cobra (bhujangasana) or upward-facing dog (Urdhva Mukha Svanasana).

It is crucial to understand how to perform the Chaturanga yoga pose with alignment and awareness because it may be advised as a transition more than once in one sequence in various practices.

You must increase your body’s overall strength and stability before practicing this shape.

Chaturanga dandasana | Image: Pinterest

Body muscle activated by Chaturanga pose in the upper body

  • Wrists
  • Triceps
  • Biceps
  • Wrists
  • Serratus posterior
  • Serratus anterior
  • Pectorals
  • Trapezius
  • Rhomboids
  • Erector spinae
  • Core muscles

Body muscle activated by Chaturanga pose in the lower body

  • Quadriceps
  • Psoas
  • Buttocks
  • Calves
  • Ankles and Feet

How to do Chaturanga pose yoga | Chaturanga dandasana yoga

Building a solid foundation is crucial when beginning to practice the Chaturanga pose so that you can build on it as your strength and awareness develop.

How to get to the shape

  1. Assume a tabletop position with your knees precisely behind your hips, your hands open and anchored (hasta bandha) beneath your shoulders.
  2. While you’re in that position, take a moment to find a neutral spine by gently dragging your navel toward your spine and pulling your shoulder blades in toward your midline to prevent them from “winging” upward.
  3. Take a step backward with both feet as you lift your knees off the floor (if desired) to enter the plank stance.
  4. Create a nice, strong line from your heels up to your knees, hips, shoulders, and all the way to the top of your head as you stretch your heels back and the crown of your head forward.
  5. Take a deep breath in and move your weight forward a little, maybe past your wrists.
  6. Exhale, slowly flex your elbows to no more than 90 degrees and watch to see whether your shoulders drop. Draw your elbows actively to the midline.
  7. That is your chaturanga yoga stance right there.

Maybe just hover for a few breaths.

You’ll typically adopt a cobra posture or upward-facing dog from Chaturanga dandasana, depending on what feels best to you at the moment.

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Preparatory pose for Chaturanga pose

Take a close look at your hands and wrists as you build the strength for the chaturanga pose. As was already indicated, engaging hasta bandha during practise will lessen the possibility of damage and prevent wrist soreness and tightness.

Warm up your hands and wrists for a short while by:

extending and retracting your hands 5–10 times forcefully moving your wrists in a circle while performing wrist flexion and extension activities

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You may warm up your shoulders and arms by doing the following:

  • Practicing shoulder-activating positions including eagle arms, puppy stance, and threading the needle.
  • Playing with dolphin posture and dolphin plank while performing a few rounds of ashtanga namaskara to warm up the arms.
  • Switching back and forth multiple times from plank to chaturanga pose without dropping your hips (with knees down, and then up)

The key to preparing for the Chaturanga pose is to mobilize your spine and awaken your core.

  • Pratapana, the six spinal movements, is a good way to warm up.
  • As you awaken your core, practice navasana, plank position, and dolphin plank to start learning about the correct alignment of your spine.
  • Sunbird should be performed several times on each side to test your stability and keep your back and core awake.
  • Tap your right knee to your right elbow while in the plank position. Return to the plank, repeat on the opposite side, and repeat numerous times.

Mountain Pose Yoga: How to Properly Do Tadasana 2022

While your hips are in a neutral position in this position, you must still feel stable throughout your legs, ankles, and feet.

  • Move back and forth while extending one leg from the tabletop while keeping your toes on the ground. the other leg, and repeat.
  • Extend one leg back from the tabletop, dangle your toes, and make a few ankle circles in one direction and then the other.
  • Before swapping sides, make a few flex and point motions with your foot.

Please give yourself time to warm up and remember that every day will likely be different for how you feel and how you practice.

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Chaturanga Yoga Practice | Chaturanga dandasana yoga Practice | what is chaturanga dandasana

Step-by-step instruction

  • Ascend to the top of your mat and enter Mountain Pose (tadasana).
  • Inhale and raise your arms (urhdva hastasana).
  • Fold forward as you exhale (uttanasana).
  • inhale and stretch your spine (ardha uttanasana).
  • Exhale and return to the plank position with both feet.
  • Inhale, shift your weight forward, and lower or keep your knees lifted.
  • exhale For chaturanga dandasana, bend your elbows to 90 degrees.
  • Inhale, extend your arms to the tops of your feet, and lift your chest (upward facing dog).
  • Exhale and raise your hips for a tabletop or downward facing dog.
  • Take your Drishti to the top of your mat and inhale.
  • Step or float to the top as you exhale.
  • Ardha uttanasana, inhale.
  • To forward fold, exhale.
  • Inhale and raise your arms overhead.
  • Exhale and place your hands in front of your heart for samastitihi.

You can practice the following sequence as many times as you wish. You might also want to consider learning the 108 sun salutations or including pranayama exercises like Ujjayi breathing in your practice.

As per yogic culture and Hinduism, the numbers 18 and number 9 have vast importance praying a certain mantra 18 times or having a number sum 9 is considered very important.

3 Chaturanga Pose yoga Variations | Chaturanga variation

With help of Wall

Stand (or sit) as far away from a wall as you need to when your arms are straight out in front of you and your palms are firmly planted against it.

Exhale while pulling your elbows back toward your midline and lowering your chest against the wall in front of you after taking a breath in.
When your elbows have reached a 90-degree angle, begin mulabandha.

Extend your arms straight again on an inhalation.

With your shoulders supported by blocks

You can do this with your knees up or down.

Come to the tabletop and place blocks on the highest level directly in front of your hands.

Experiment with your Chaturanga poses variation by allowing your shoulders to tap the blocks on an exhale and returning to plank or knee plank on an inhale.

With Your Hips Resting on a Block

Place a block perpendicularly across your hips to keep them from dipping and experiment with the engagement it creates.

What does chaturanga mean? | what is chaturanga?

Chaturanga, also known as chaturanga dandasana, is a well-known Ashtanga yoga pose. The name is derived from the Sanskrit words chatur, which means “four,” anga, which means “limb,” danda, which means “staff,” and asana, which means “position.” Thus, the “four-limbed staff position” can be rendered as “chaturanga dandasana.”

Before assuming this asana, the practitioner lies in kumbhakasana (plank pose). Lower the body until the shoulders and elbows are in line. It can be adjusted if necessary by bending the knees.

Chaturanga pose is a common posture in vinyasa yoga, also known as flow yoga because it serves as a bridge between plank and upward-facing dog.

The Chaturanga pose strengthens the arms, shoulders, abdominal, and back muscles. It strengthens and increases the flexibility of the wrists while also conditioning the abdominal muscles.

Chaturanga dandasana, in particular, can be challenging for beginners because it requires strength, proper alignment across the body, and coordination. As a result, it may be an advantageous position to teach students how to strike a balance between effort and surrender. Finding this balance can then help with Dharana, or concentration and focus practice.




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