Have you done planks? Well, this is a like a plank, the only difference is that the elbows do not touch the floor. This posture is also called the four-legged staff pose and is good for the arms, abdominal muscles, etc. Unlike standard planks, here the elbows are a right-angled position.

The name basically emerges from the Sanskrit where ‘chatur’ means ‘four’, ‘anga’ means ‘limb’, ‘danda’ means ‘staff’ and lastly ‘asana’ means ‘pose or posture’. Here the hands and feet are kept on the floor as they support the whole body. This is pretty much like a low plank where the body is kept parallel throughout the posture. The body will be lowered but will not touch the floor.

Chubby or fat people will find this yoga exercise a bit difficult to perform, but with proper practice it can be easily mastered even for people with extra body extra weight. You can also call this posture a pushup as it looks exactly like one. This is a basic asana which should be performed before jumping into the complicated ones as it will build to arm strength and prepare you physically and mentally for the high-end yoga postures.

People make some common mistake while doing this posture, which are sinking below the standard elbow level since they cannot sustain the stress in the elbow levels. While performing the Chaturanga Dandasana, try to keep the chest lifted. Equal distribution through the feet and the arms are also recommended and keep your heels pushed back as well.

See More:  Makarasana Yoga Steps

How To Do Chaturanga Dandasana:

This posture is considered as a foundation pose which should be mastered before going into other major yoga postures. Here is how you’re going to do it.

Firstly, just like a plank align your shoulders properly and keep them slightly ahead of the wrists. Take the support of the middle portion of the foot and establish a proper balance throughout the body. Press the soles of your foot back as if you’re pushing your body against the wall with the help of your foot.

See More:  Mahamudra Yoga

Engage the quadriceps by pushing through the heels. Now it is time to put the lower body to some use. Try to force your sternum forward and create a proper line of energy throughout the torso as well the lower back including hips. Thoroughgoing mind muscle connection is one of the prime requirements of his yoga posture. A proper energy line should be established from the crown of the head the toes so that you can feel the muscle movements inside your body.

Now, exhale and drop the head to the shoulder level. Along with that, keep the top of the thighs up and don’t let them touch the floor. Also, stretch the tailbone towards the floor.

Now, exhale and bend your elbows slowly but don’t extend them below the wrist level. Always keep them over the wrist and draw them against the sides. Now slowly and properly lower body keeping the body weight equally distributed in the legs and arms. Continue to reach the sternum and the crown of the head and continue breathing.

You have done it and can bring your body back to its original position.


  • This is the foundation posture which will allow establishing a mind muscle connection and teaching you the proper distribution of body weight using the arms and the legs.
  • This posture will also strengthen the arms and legs.

See More: Bidalasana


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.