Four-Limbed Staff Pose


Kiana Ng Yoga

Chaturanga Dandasana

Chaturanga is one of those poses that you might have a love/hate relationship with. It’s hard & requires a lot of strength! It’s very popular in the style of Vinyasa yoga where in between each pose there’s a series of chaturanga – up dog – down dog. It’s also one of the key poses for building strength and finding success in many arm balances.

Alignment Principles
  • Begin in Plank Pose with wrists under shoulders and heels over the balls of the feet
  • Press the soles and heels of the feet back as you lengthen through the spine and crown of the head to create a solid line in the body from head to toe
  • Engage the quads & lengthen the tailbone towards your heels as you draw the belly up and in
  • Cinch the front ribs together and in towards your spine as you roll the tops of your shoulders up then down your back, leaving a broadening through the collarbone and space in the chest
  • Exhale to shift your weight forwards slightly into your toes and lower your body down to hover,¬†keeping your elbows hugging in towards your sides and not allowing your seat to stick up in the air or hips to sag towards the floor
  • Stop¬†once your elbows hit 90 degrees and chest is inline with elbows
  • Gaze will be on your mat slightly out in front of you
Prep. Poses
  • Phalakasana (Plank)
  • Bidalasana/Marjaryasana (Cat/Cow)
  • Adho Mukha Svanasana (Down Dog)
  • Urdha Mukha Svanasana (Up Dog)
  • Lower knees to mat when lowering down for a more accessible version
  • Use a block between thighs or shins to create energy in legs
  • Loop strap around upper arms to keep them from splaying out & for support in keeping chest elevated, elbows bent to 90 degrees
  • Place block underneath sternum for support in keeping chest elevated, elbows bent to 90 degrees

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