Chaturanga Dandasana (Four-limbed staff pose)-an easy guide

This blog is an easy guide by Lets Yoga about everything you need to know about Chaturanga Dandasana (Four-limbed staff pose).

Chaturanga Dandasana or Four-limbed staff pose, also known as Low Plank is frequently practiced as a part of Ashtanga Surya Namaskar – type B; it also has a lot of benefits if practiced individually but the problem is, it is not only very challenging for beginner’s but also for intermediate’s.

Chaturanga Dandasana (Four-limbed staff pose)
Chaturanga Dandasana (Four-limbed staff pose)

Pronunciation & Meaning of Chaturanga Dandasana

Try saying (chaht-tour-ANG-ah don-DAHS-anna)

In Chaturanga Dandasana, Chaturanga means Four Limbed (Chatur – Four, Anga – Limbed) and Dandasana means Stick or Staff Pose/Posture (Danda – Stick or Staff, Asana – Pose/Posture).

Step-By-Step Instructions for Chaturanga Dandasana

How to do Chaturanga Dandasana (Four-limbed staff pose)

Step 1

You can start Four-Limbed Staff Pose with a Phalakasana (Plank Pose) followed by Adho Mukha Svanasana (Downward-Facing Dog).

Step 2

Now slowly lower your back and legs parallel to the floor. Try to maintain a 90 degree angel between your arms and forearms. Keep your elbow close to your body. Make sure your body is parallel with the ground.

Step 3

Keep breathing normally. Hold this final position for anywhere between 10-30 seconds.

Benefits of Four-limbed staff pose

  • Helps strengthen the arms and wrists
  • Reduces belly fat
  • Stimulates the abdominal organs
  • Tones the stomach

Precautions for Four-limbed staff pose

Plank Pose should be avoided if you have any serious shoulder or back injuries or Carpal tunnel syndrome or Pregnancy or have gone through any recent surgery.

If you have any one of these problems then consider consulting a doctor or practice under the supervision of an experienced Yoga teacher.

Consult a doctor before starting an exercise regime.

Don’t overdo Plank Pose. Stay in this plank position for anywhere between 15-30 seconds, you can rest and then again continue.

Always remember ‘Long planks do more damage than good’

More Information about Four-limbed staff pose

Sanskrit Name of the Asana

Chaturanga Dandasana

Asana Level



To try out the modified version of this pose, use a thickly folded blanket beneath your body to support your Four-limbed staff pose.

Warm-up Asana

Follow-through Asana


To deepen the pose, you can simply try doing this pose with your one leg. When in Plank Pose lift your one leg, then repeat all the same Steps.

Beginner’s Tips

If you are a beginner and it seems difficult for you to do Four-limbed staff pose then you can do an easier version of this pose. Starting from Plank Pose, put your knees on the floor, then exhale and lower your chest on the floor as well. Hold this position for 30-60 seconds, then with an inhalation get onto the initial position, take a look to the Step 6 of Surya Namaskar to learn more!

Frequently Asked Question (FAQs)

How long can I do a Four-limbed staff pose?

You can do Four-limbed staff pose for about 15-30 Second.

How to pronounce Chaturanga Dandasana?

Try saying (chaht-tour-ANG-ah don-DAHS-anna)

What does Chaturanga Dandasana means?

In Chaturanga Dandasana, Chaturanga means Four Limbed (Chatur – Four, Anga – Limbed) and Dandasana means Stick or Staff Pose/Posture (Danda – Stick or Staff, Asana – Pose/Posture).

Also Check this Related Article on this Pose.

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