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Adopting Chaturanga Dandasana can be beneficial if you are trying to make your body active and restore your muscle’s flexibility. In addition, this posture energises your whole-body and increases your body strength with proper blood circulation.
Keep scrolling to know more about the benefits of Chaturanga Dandasana!
In Sanskrit, ‘chatur’ means four and ‘anga’ means limb. Therefore, Chaturanga Dandasana is a yoga posture that involves four limbs of your body. The posture is also called the low plank pose. This pose is beneficial for the arms, back, shoulder and abdomen muscles. Further, it helps in strengthening hands and wrists. Follow the next segment to learn about the benefits of Chaturanga Dandasana in detail.
Some benefits of Chaturanga Dandasana are as follows:
Chaturanga Dandasana helps retain your body flexibility by stretching the muscles of your entire body. Therefore, this yoga posture can be a great help if you perform it as a warm-up before any advanced exercise.
Keeping your body in perfect alignment can accumulate strength in your spine and core muscles. It also helps to correct body posture and gives better stability. Therefore, this posture helps treat back ailments.
Chaturanga Dandasana is a preparatory pose for other advanced yoga poses. The pose helps develop stronger abdominal muscles and better body balance. Further, it involves inversion and backbends, allowing an overall body movement, which is beneficial for learning advanced poses.
Four Limbed Staff Pose is a great posture for body strength and flexibility. The pose involves moving major body parts like arms, abdomen, and legs and strengthening the spine and back muscles. All of these have made the posture perfect for retaining overall body health.
Chakras are the gateways of our spiritual connectivity. Chaturanga Dandasana is an effective posture to rejuvenate the third chakra, Manipura. This chakra is associated with strong self-worth and awareness of one's own identity. Therefore, by practising this yoga pose, you can activate this chakra and get better confidence, determination and self-esteem.
In Chaturanga Dandasana, you need to keep your body balanced on your hands. Thus it requires strength of your forearms, arms and wrists. Continuous practising of this posture will help you get powerful and toned biceps and triceps.
Here is the detailed step-by-step guide to performing Chaturanga Dandasana:
Step 1: Start in a high plank position.
Step 2: Keep your hands on the floor and your wrists under your shoulder.
Step 3: Exhale and bend your elbows and shoulder lower to the level of your elbows.
Step 4: Squeeze your elbows towards your body.
Step 5: Keep your gaze down and slightly lift your head.
Step 6: Hold this position for 10 seconds.
Step 7: Exhale and lift your body in a downward-facing dog pose.
Though the yoga posture seems easy, you must know certain technicalities to perform the pose perfectly. Hence, as a beginner, you may need the help of some tips, which are as follows:
If you can not perform Chaturanga Dandasana perfectly, initially you should take it slow. Do not force your body to perform the posture, as that would harm your body. Therefore, you can first strengthen your core and upper body by holding the plank for a few minutes.
Initially, you can also curve your knees before bending your elbows. However, you need to keep your head and knees in an equal alignment.
You can keep your knees down, engage your core and hold your chest and chin towards the floor. Afterward, perform the posture by keeping your chest open and shoulders away from the floor.
You should also maintain some precautions while performing Chaturanga Dandasana to get its maximum benefits without any harm. These are listed below:
If you are a beginner and can not initially attain perfection at Chaturanga Dandasana, you can start by modifying the pose. The popular modification ideas are as follows:
Please try one more time!
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