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Chaturanga dandasana, or the four-membered staff pose, is part of the sun salutation sequence in yoga. It requires upper body strength and can improve muscle tone, balance, and posture. It should not be done by those with wrist injuries or pregnant women.
Chaturanga dandasana is a pose that is most commonly used in a sequence of poses called the sun salutation in yoga practice. You may refer to it by its English translation, the four-membered staff pose, or by other descriptive names, such as the low flex. It is considered a difficult pose for people who are new to yoga because it requires a great deal of upper body strength. In general, it is a good pose for practitioners who want to tone their muscles and increase their strength, balance, and posture.
In most cases, chaturanga dandasana is entered after the practitioner transitions from a pose called downward facing dog, or adho mukha savanasana, to another pose called plank. Upon entering the plank, the practitioner will have her arms straight and perpendicular to the ground, with her wrists below her shoulders. Generally, the practitioner’s body and legs are kept parallel to the floor with all weight resting on their hands, wrists, and toes. Once the plank has been accomplished, the practitioner will lower into chaturanga dandasana.
Usually, when entering chaturanga dandasana, the practitioner will lower her body, legs, and arms. Her body and legs will generally stay parallel to the ground, but her arms are bent at the elbows, maintaining a 90 degree angle. A great deal of force is required to keep the arms close to the sides of the body. In addition, the practitioner must be aware of keeping the legs, body, neck, and head aligned. In general, this pose can be held for about 30 seconds or less before the practitioner enters the next pose in the sequence.
One of the many benefits of performing a pose like chaturanga dandasana is that it builds strength and muscle tone in the arms, abdomen, back, and chest. It is also a good pose to increase balance and improve posture. If a professional has trouble holding the pose due to low upper body strength, he can drop his legs and use his knees to support his lower body. In that case, the practitioner can still focus on her upper body strength, and as that strength increases, she may choose to raise her legs again so they are parallel to the floor.
As with many poses in yoga, chaturanga dandasana should not be done by everyone. For example, since quite a bit of weight is placed on the wrists, people with wrist injuries should not get into this pose. Also, it is generally not recommended for pregnant women.
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