Arm Balance / Strength • Intermediate
Chaturanga Dandasana
Four-Limbed Staff
About Chaturanga Dandasana
Chaturanga requires core engagement and shoulder stability hovering parallel to floor.
How to Perform Chaturanga Dandasana
- From Plank, shift slightly forward onto toes.
- Exhale, bend elbows straight back hugging ribs.
- Lower body in straight line until elbows reach 90 degrees.
- Keep shoulders level with or above elbows; hold for 1-2 breaths before Cobra.
Key Benefits
- Strengthens wrists, triceps, shoulders, and chest.
- Develops deep core stability.
- Builds body coordination.
Breathing Guidance
Exhale smoothly as you lower into 90-degree bend.
Precautions & Safety
Never let shoulders dip below elbows to protect rotator cuff.
Tips for Beginners
Lower knees to mat to build upper body control safely.