Chaturanga Dandasana (Four-Limbed Staff Pose)

Chaturanga Dandasana (Four-Limbed Staff Pose or Low Plank) is one of the most challenging yoga poses done in every vinyasa and Sun Salutation often rushed through and done incorrectly. When done correctly, this challenging yoga pose has several benefits, including arm, wrist and abdomen strengthening. When practiced without proper alignment, Chaturanga can lead to shoulder, elbow, wrist and even lower back injuries.

Because Chaturanga Dandasana is a weight-bearing pose, wrist injuries are among the most common. Sometimes in yoga, we tend to use our strongest muscles to achieve difficult poses, instead of using the appropriate muscles. While in Chaturanga, many yoga students flatten their carpal tunnel, the narrow, tunnel-like structure in the wrist where several tendons and the median nerve pass, causing compression on the median nerve. Repetitive practice of this incorrect motion can lead to carpal tunnel syndrome.
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Chaturanga is a pose that uses all of the muscles in the body. To keep your body safe from injury, use your core for stabilization and activate your legs for support.  While learning proper alignment and building strength,modify this pose by dropping to your knees (This decreases the weight on your back and shoulders, therefore you don’t need as much strength to do the pose as with your legs straight).

Here are some tips for a safe Chaturanga Dandasana:

• Come into plank pose, making one long line of energy from the crown of your head to your heels.
• Stack your shoulders directly over your wrists.
• Rotate your elbows slightly forward and draw your shoulder blades together and down your back.
• Tuck your tailbone slightly and gently firm your lower belly to support your lower back.
• Begin to move your chest forward and down, as you slowly bend your elbows to the midline. (Moving your chest forward and down will help keep your elbows aligned over your wrists.)
• Squeeze your upper arms into the sides of your body.
• As you drop, keep your hips in line with your shoulders and chest.
• Continue down until your upper arms are parallel to the floor (but not any lower). Your elbows should be at a 90 degree angle.
• Draw your chest between your wrists and straighten your arms for Upward Facing Dog. Your legs should be engaged, and ideally, your knees lifted away from the mat. User your core strength to transition back to Downward Facing Dog.

​Hopefully, this information will help you with your Chaturanga and keep you injury free. Remember that you can always modify the pose or skip it altogether.

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