Chaturanga dandasana

Four-Limbed Staff Pose

step by step

1 Start in Adho Mukha Svanasana. Roll your shoulder blades back and press the tailbone against the pubis. Try to create a nice continuous line with your entire body.
2 Upon exhaling, bring the pelvis down and your torso and legs parallel to the ground, a few centimetres away from it.
3 Push into your heels towards the back and engage your abs. Your arms should remain long. Bring your pubis in towards your belly button.
4 The inside of your elbows are facing each other and the feet are close together. Press into the ground with your hands. Your head and neck form a straight line with the spine. The gaze is focused on the ground in front of you. There is space between the shoulders and ears. Breathe.
5 Hold the pose for 10 to 30 seconds. Come out of the pose upon exhaling and either return to the ground or to Adho Mukha Svanasana.


  • Strengthens your arms and wrists.
  • Tones your abs.

contraindictions and warnings

  • Pregnancy.
  • Problems related to carpal tunnel syndrome.

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