Top 5 Health Benefits of Chaturanga Dandasana (Four-Limbed Staff Pose)


Chaturanga Dandasana is one of the most challenging Yoga asanas for it requires the whole body to take part in it. The intense pose which translates to Four-Limbed Staff Pose in English is an integral part of Surya Namaskar (Sun Salutation). Although this pose resembles a push-up, both are different in a number of ways. The pose is known for its positive effects on the entire body. In the beginning, many find it a bit exigent to practice but as time passes and they become affluent in it, the asana starts getting enormously enjoyable and beneficial.

How to practice Chaturanga Dandasana?

It is extremely important to know the perfect ways to practice the Chaturanga Dandasana because not following the right step may not be as beneficial as it should be and may also cause injury or strain.

• Start with standing straight in Tadasana position.
• Lower down the body, face down. Place the palms flat on the mat and arms straight.
• Maintaining the linear position of the spine, lower the body by making right angles at the elbows.
• Keep the entire body from the toe to the head straight (like a staff) and continue in the same position for a few seconds.

The practice of Chaturanga Dandasana is immensely flexible and interesting if followed using the right techniques. There are a number of benefits of four-limbed staff pose. Let’s look at a few of these:

• Elongates the spine: The central script of Four-Limbed Staff Pose is to keep the spine straight. This helps in advancing the body posture. While the spine is connected to almost every body part, directly or indirectly, it poses a substantial effect in maintaining the ideal body health and stability. Elongation of spine has a lot to do with your personality as it shows how confident and influential you are. A backache is a major problem that can be cured by practicing this pose regularly.

• Enhances the endurance power: Boosting the endurance power of the body is one of the biggest health benefits of Chaturanga Dandasana. Not only physically but also emotionally, the practice of Four-Limbed Staff Pose makes a person intensely tolerant. The asana increases the stamina and teaches the practitioners to be brave enough to fight any sort of difficulty. The Immune system gets flourished which allows the body to keep away from diseases.

• Become a Better Sports Player: Sportspersons are the fan of this pose since it helps them in a number of ways. Chaturanga Dandasana enhances the fortitude which is a primary parameter for succeeding as a Sports player. The pose is a little challenging which fills the mind of practitioners with the feeling of being responsible and fearless.

• Stabilizes the overall body parts: What makes Chaturanga Dandasana different from other poses is that its effects are spread all across the body. Regular practitioners of this pose have normally a stable and more efficient body. Each body part needs to be in some position or other during the asana. One feels the effects of this pose just after completing the practice as it gives calmness in all parts of the body along with a little pain to make sure the body remains stable.

• Arms and thighs muscles get toned: Probably the biggest influence of Chaturanga Dandasana or any other push-up poses is on the arms and thighs. During the pose, almost 70-80% body weight is on the arms. Because the elbows are bent at 90-degree. It puts even more pressure on the arms muscles and plays a vital role in toning it. For getting good muscles and a fine body shape, the low plank is utterly popular among newer generation. Hockey, Cricket, and Tennis players are often seen practicing Four-Limbed Staff Pose, for they need to have sturdy arms to hit the ball.

One thing which must be kept in the mind while indulging in Chaturanga Dandasana is that the correct postures. Without correct posture, it can be difficult to enjoy its enormous benefits. In some cases, it might lead to an injury. It is advised to consult an expert or watch some authentic videos of its practice before starting the self-practice. Whatever it be, one thing is clear that one experiences the beauty of this pose after getting comfortable with it.