Four-Limbed Staff – Chaturanga Dandasana

Four-Limbed Staff (Chaturanga Dandasana)

  • Begin in Plank Pose (think of your body similarly in position to a high push-up)
  • Keep your neck in line with your spine
  • Hands are directly under your shoulders, arms are straight, but not locked. Look at the pits of your elbows, they should be facing each other
  • Spread your fingers wide like a starfish, middle fingers center with the front of your mat, and press your hands down through the knuckles
  • Create side body long – roll the heads of your arm bones back, drawing your shoulder blades closer to your spine as you extend your legs back and flex your feet. Lengthen your tailbone down towards your heels
  • Bring your belly in towards your spine so that the waist doesn’t dip down
  • Exhale and lower your body half way down, so that your upper arms are parallel with the floor
  • Hold for 3 smooth breaths than release yourself all the way down to the mat on your last exhale


  1. Judith van Brunschot says:

    Great drawings !!!, wish all the basic yoga poses where there,…..mabey in time.
    Thanks for such a lovely way to make the poses clear !!!!

    With kind regards,
    Judith (the netherlands)

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