Chaturanga Dandasana (Four Limb Staff Pose or Low Plank)

By : Tashia Anderson | : 03 October, 2020
Chaturanga Dandasana (Four Limb Staff Pose or Low Plank)

Chaturanga Dandasana (Four Limb Staff Pose or Low Plank)


Etymology and Origins of Chaturanga Dandasana

Chaturanga Dandasana is a Sanskrit word. Chatur means Four, Anga means Limb, Danda means Staff (or, stick or rod) which refers to the Spine, Asana means Yoga pose. So, in English it is called or Four-Limbed Staff pose, or Low Plank. Here the whole body is supported by 2 legs and 2 hands, and remains parallel to the ground. It is also part of the Surya Namaskar (Salute to the Sun) pose. Chaturanga Dandasana is a powerful strength-builder, abdominal fat burner and Body balancer.


Step by Step Instructions of Chaturanga Dandasana

  • First lie flat on a Yoga mat with the face downward.

  • Make up your mind, concentrate and relax.

  • Fold your both elbow in the middle of the body, support the palms on the ground with the fingers posted towards the head.

  • Raise your entire body on the palms, with the biceps pressed on both sides of the body.

  • Now raise your legs on the toes such that the whole body becomes parallel to the ground taking the support of 2 legs and 2 palms, neck and head also fall on the same straight line with the body, parallel to the ground.

  • Stay in this position for 30 seconds with continuous smooth breathing, silently, without noise.

  • Then gradually lower your legs and then hands and the body.

  • Stay in Shavasana pose for just a couple of minutes.

  • Then repeat the Asana again twice following the same process and sequence.

  • After a few months, you can easily do Chaturanga Dandasana for more than one minute, and repeat 4 to 5 times.


Benefits of Chaturanga Dandasana


Anatomical Focus & Disease Control

  • This Yoga helps to strengthen your arms and forearms muscles.

  • It also develops flexibility and power particularly the wrists, abdominal organs, muscles and nerves of the whole body.

  • It also tomes up your inner thighs, waist, hips and buttocks.

  • It significantly reduces surplus fat in the abdomen and hips.

  • It also strengthens your shoulder, neck, arms and back.

  • This Yoga serves as the computer reset button for your body mind soul. That is, it performs the task of alignment and integration of Lungs, Heart and body. So, it is called the balance of your body and breath in Vinyasa (regularity) according to Yoga terminology.

  • This Yoga pose maintains the anatomically neutral alignment against the parallel pull of gravity.

  • It is a perfect way to upsurge the strength and stability in the core muscles and provide us with huge energy for the day’s works. In a sense, it immensely improves your structural (read Engineering) power and energy, and removes the inborn defects and weaknesses.

  • This Yoga also helps in blood circulation throughout the body.

  • It immensely increases the strength of knees, ankles, elbow, hamstrings and shoulders.

  •  It also increases the emotional balance between body mind soul and your interactive ability in social life.


Benefits for Girls & Women

  • Young girls should practice Chaturanga Dandasana from school days so that they will become both physically and mentally strong.

  • It reduces excess fats in your inner thighs, abdomen, waist, hips and buttocks so that you will remain young.

  • It also tones up your chest and breast.

  • This Yoga pose is highly suggested for young girls as it maintains the anatomically neutral alignment.

  • Girls and women in developing countries should regularly do this Yoga to gain physical strength and balance against all odds.



  • This Yoga pose requires physical strength to start with. So, if you feel uncomfortable, consult a physician or Yoga teacher.

  • If you have back pain, do not practice it.

  • Young beginners should not do the full form as shown in the attached figure. They should support the knees for a few weeks. Then gradually they may be able to use four limbs to support the whole body.

  • Girls and women should not do this Yoga during their Menstrual Cycle.

  • Women must not do this Asana during Pregnancy.

  • It has some variations such as Kumbhakasana, Phalakasana, or High Plank.

Image Source: Nina Mel

About the author:

Tashia Anderson
Tashia Anderson
Yoga Expert
She has been wholeheartedly devoted to Yoga, Meditation, and Pranayama. She has written...

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