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Know your asana: Chaturanga Dandasana

Chaturanga Dandasana is a major component of Ashtanga, Vinyasa, Hatha and Power Yoga. The english translation of this Snaskrit word is “Four-limbed-staff-pose.” A plank is challenging enough, but this low plank really tests the arm and core strength.

What is so special about Chaturanga Dandasana ?

This asana strengthens the arms and shoulders. It lays down the foundation for inversions such as Handstand, Headstand and other poses like Chakrasana, Bakasana etc.


We find wisdom, self-confidence, and feelings of wellbeing when manipura chakra is in balance. When this chakra is imbalanced, we may feel tired, weak and ill. The solar plexus is the seat of the body’s agni, or fire and affects our digestive metabolism.

Benefits of  Chaturanga Dandasana

  1. Strength builder: It strengthens the arms, shoulders, core and leg. While preparing the practitioner for arm balances, inversions, and backbends.
  2. Core-Back stability: The core and the lower back is strengthened and toned, as the core is pulled towards the spine.
  3. Sculpted arms and shoulders
  4. Foundation for asanas: such as Chakrasana, Bakasana, Astavakrasana, Scorpion Pose (Vrschikasana), etc.
  5. Builds perseverance: Asanas affect us on a deeper level too. Being challenging, this asana increases the will-power and resilience.


Pull your navel towards the spine


Avoid incase of wrist, arm, shoulder or neck injury.

Balancing poses help us connect with the present moment. When you add the challenge of balancing on our hands or arms instead of our feet, the degree of mental focus required escalates!!

Iti Jain

The post Know your asana: Chaturanga Dandasana appeared first on Total Yoga is a Yoga style pivoted on Fitness Mindfulness!.

This post first appeared on Bangalore India , Yoga, Pranayam, Meditation, Pu, please read the originial post: here

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Know your asana: Chaturanga Dandasana


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