Four-Limbed Staff

The Four-Limbed Staff Pose (Chaturanga Dandasana) might seem like just another plank variation, but don’t be deceived by its straightforward appearance—this pose is a powerhouse of strength and stability.

It’s all about that perfect blend of core engagement, arm strength, and precise alignment, making it a staple in the practice of yogis everywhere.

Fun fact: Chaturanga Dandasana is a cornerstone of the Sun Salutation sequence in Vinyasa yoga, and its name translates to “Four-Limbed Staff,” symbolizing the body’s straight, strong line from head to heels.

Pose details

How to do the Four-Limbed Staff pose

Before attempting Four-Limbed Staff Pose (Chaturanga Dandasana), it’s beneficial to warm up with poses that engage the core, shoulders, and arms, such as Plank Pose, Downward-Facing Dog, and Cobra Pose.

Once you’re ready, follow these steps:

1. Begin in Plank Pose. Position your body in a straight line from head to heels, with your shoulders directly over your wrists. Engage your core and keep your legs strong.
2. Shift your weight slightly forward so that your shoulders move just past your wrists. This will help you maintain balance and control as you lower down.
3. Inhale deeply, then as you exhale, bend your elbows to a 90-degree angle, keeping them close to your ribcage. Your upper arms should be parallel to the floor. Ensure your elbows are pointing straight back, not out to the sides.
4. Lower your body in a straight line, keeping your core engaged and your legs active. Your chest should hover just above the floor, and your shoulders should be in line with your elbows.
5. Hold the pose for a breath or two, maintaining a strong, straight line from head to heels. Keep your gaze slightly forward to maintain a neutral neck position.
6. To exit the pose, you can either lower all the way down to the floor into a prone position or transition into Upward-Facing Dog by pressing into your hands, straightening your arms, and lifting your chest and thighs off the floor.

Modifications

If Four-Limbed Staff Pose (Chaturanga Dandasana) feels a bit too challenging, don’t worry—there are plenty of ways to modify it while still getting the benefits:

• Use your knees: Lower your knees to the mat to reduce the weight on your arms and shoulders. This modification helps build strength gradually while maintaining proper alignment.
• Shorten the hold: Instead of holding the pose for a long duration, try holding it for just a few seconds at a time. Gradually increase the duration as you build strength and endurance.
• Elevate your hands: Place your hands on yoga blocks or a sturdy surface to elevate your upper body. This reduces the intensity of the pose and makes it more accessible.
• Focus on alignment: Keep your elbows close to your body and ensure your shoulders are not dipping below your elbows. Proper alignment can make the pose more manageable and prevent strain.
• Practice Plank Pose: If Four-Limbed Staff Pose is too intense, work on holding Plank Pose first. This will help you build the necessary core and arm strength to progress to Chaturanga Dandasana.
• Use a wall: Practice the pose with your feet against a wall for added support. This can help you maintain balance and proper form while building strength.

Safety tips

• Warm up properly with poses like Plank or Downward-Facing Dog to prepare your body.
• Engage your core muscles. This helps to protect your lower back and maintain proper alignment.
• Keep your elbows close to your body. Flared elbows can lead to shoulder strain or injury.
• Distribute your weight evenly between your hands and feet. This ensures stability and reduces the risk of wrist strain.
• Breathe steadily and maintain a smooth, controlled descent. Avoid holding your breath, as this can increase tension and reduce oxygen flow.
• Exit the pose mindfully. Transition slowly to avoid sudden movements that could lead to injury.

Similar yoga poses

Half Boat Pose (Ardha Navasana)

A slightly gentler variation of Boat Pose, where the legs and torso are lowered closer to the ground. It still targets the core but with less intensity.

Low Boat Pose (Paripurna Navasana)

This is a more challenging variation where the legs and torso are lowered even further, almost parallel to the ground, increasing the demand on the core muscles.

Plank Pose (Phalakasana)

While not a seated pose, Plank Pose also engages the core muscles significantly. It is a great preparatory pose for Boat Pose, building the necessary strength and stability.

Side Plank Pose (Vasisthasana)

This variation of Plank Pose targets the oblique muscles, which are also engaged in Boat Pose. It helps in building overall core strength and balance.

Seated Forward Bend (Paschimottanasana)

Though primarily a hamstring stretch, this pose also engages the core muscles as you work to keep your spine long and your torso lifted while reaching for your feet.