How To Do Four-Limbed Staff Pose (Chaturanga Dandasana)

Four-Limbed Staff Pose, also known as Chaturanga Dandasana, is a challenging yoga pose that requires strength and proper alignment. It is one of the foundational poses in vinyasa flow yoga. And often used as a transition between other poses such as plank and upward facing dog.

At first glance, it may seem intimidating and unattainable. But with practice and patience, anyone can learn to do it correctly. In this article, I will guide you through the steps to achieve proper alignment in Four-Limbed Staff Pose while engaging your core and back muscles.

With these tips, you will be able to confidently add Chaturanga Dandasana into your yoga practice. So you can experience the benefits for both your physical body and mental wellbeing.

So let’s begin!


Four Limbed Staff Pose Step-by-step Instruction

Here are the steps to perform the asana:

  1. Begin in a high plank position, with your hands shoulder-width apart and your wrists directly below your shoulders. Your body should form a straight line from your head to your heels.
  2. Engage your core muscles by drawing your navel in towards your spine. This will help stabilize your body in the pose.
  3. On an exhale, shift your weight forward and lower your body down as a unit, keeping your elbows hugged in close to your ribcage.
  4. Keep your body straight and strong, maintaining a plank-like position, as you lower down halfway. Your elbows should be at a 90-degree angle.
  5. Your elbows should be stacked directly above your wrists, and your upper arms should be parallel to the floor.
  6. Keep your gaze slightly forward, with the back of your neck long and in line with your spine.
  7. Engage your leg muscles and press through the heels, lengthening through your legs.
  8. Hold the pose for a few breaths, keeping your core engaged and your body strong.
  9. To release the pose, either push back up into a high plank position or lower all the way down to the mat.


  • Maintain a strong and engaged core throughout the pose to protect your lower back.
  • Keep your shoulder blades drawn down and back, away from your ears.
  • Avoid collapsing in the shoulders or sinking through the chest.
  • If you’re new to this pose or still building strength, you can modify by lowering your knees to the mat and performing the pose with your knees on the ground.
  • If you feel strain or discomfort in your wrists, you can try practicing on your fists or using yoga blocks under your hands for support.
  • Be mindful of your breath and focus on maintaining a steady and even breath pattern throughout the pose.
  • Practice regularly to build strength in your core, arms, and upper body.
  • Seek guidance from a qualified yoga instructor to ensure proper alignment and safety in this pose.

Yoga Staff Pose / Canva

7 Benefits of Chaturanga Dandasana Pose

The pose offers several benefits for the mind and body. Here are some key benefits:

  1. Strengthens the upper body: Chaturanga primarily targets the muscles of the arms, shoulders, and chest. Regular practice helps build strength in these areas, including the triceps, deltoids, and pectoral muscles.
  2. Builds core stability: This pose requires engagement of the core muscles to maintain proper alignment. It helps strengthen the abdominal muscles, including the rectus abdominis, obliques, and deep core muscles. Also contributing to improved core stability and overall posture.
  3. Enhances wrist strength: As Chaturanga involves supporting the body weight on the hands and wrists. It can help increase wrist strength and stability over time. However, it’s important to practice proper alignment and listen to your body to avoid wrist discomfort or injury.
  4. Develops body awareness: Chaturanga requires body awareness and control to maintain proper alignment. Regular practice can help you become more attuned to your body and its movements. It’s, improving overall coordination and proprioception.
  5. Improves endurance: Holding the pose and flowing through Chaturanga as part of a yoga sequence can increase muscular endurance. It challenges the muscles to sustain the body weight in a controlled manner, gradually building stamina over time.
  6. Prepares for arm balances and inversions: Chaturanga serves as a foundational pose for various arm balances and inversions in yoga practice. Developing strength and stability in this pose can provide a solid base for more advanced poses. Like Crow Pose (Bakasana) and Handstand (Adho Mukha Vrksasana).
  7. Cultivates mental focus: Chaturanga requires concentration and mental focus to maintain proper alignment and engage the muscles effectively. The mindful awareness cultivated during the pose can help calm the mind, enhance concentration, and promote a sense of presence.

Remember, to fully experience the benefits and prevent strain or injury, it’s important to practice Chaturanga with proper alignment.

Gradually build strength and endurance over time. If you’re new to the pose, consider seeking guidance from a qualified yoga instructor to ensure proper form and technique.

Preparing Your Body for Four-Limbed Staff Pose

Get ready for this challenging yoga move by warming up your body and building strength in your arms, shoulders, and core muscles.

To prepare, start with a few rounds of sun salutations to get the blood flowing.

Next, focus on building strength in your upper body by practicing plank and low plank poses. Try keeping your elbows close to your sides. These poses will help you develop the strength needed to hold yourself up.

It’s also important to engage your core muscles throughout the preparation process. This is to support proper alignment in the pose.

As you build strength and flexibility in your body, continue to focus on maintaining good form and alignment. With consistent practice, you’ll be able to achieve proper alignment, without straining or risking injury.

Yoga Pose 4 Limbs / Canva

Achieving Proper Alignment in Chaturanga Dandasana

To achieve proper alignment in this challenging yoga move, you’ll need to engage your core muscles. Also focus on maintaining good form throughout the pose.

Start by coming into a plank position with your shoulders directly over your wrists. Place your legs extended behind you. As you lower your body towards the floor, keep your elbows close to your sides. Hug them in towards the midline of your body.

As you hold the pose, it’s important to engage both your arms and core for strength and stability. Focus on keeping a straight line from the crown of your head down through your heels. Avoiding any sagging or dipping in the hips or lower back.

Remember that preparatory and counter poses can also help you build up the necessary strength and flexibility for safe alignment.

With practice, you’ll find yourself able to hold this pose with ease. As you continue to deepen your practice by engaging the core and back muscles.

Engaging the Core and Back Muscles

Now that you’re in a plank position, engage your core and back muscles. Try imagining a string pulling your belly button towards your spine.

This will help to keep your body in a straight line from head to heel, like a strong and steady tree trunk. Keep your pelvis tucked under and tailbone pointing towards the heels.

Bend the elbows as you lower down towards the floor. Keeping them close to the sides of your body. Practicing can help build strength for arm balances and other yoga classes that require upper body strength.

With your core engaged and back muscles active, hold this pose for a few breaths before moving on to modifications and variations.

Modifications and Variations of Four-Limbed Staff Pose

Once you’ve engaged your core and back muscles, it’s time to explore the different modifications and variations. Practicing safe alignment is crucial to prevent injuries and build body strength.

Here are some modifications and variations that can help you achieve proper alignment. While challenging your muscles in order to engage arm balances:

Knees-down chaturanga: If you have weak upper body strength or are still building up your arm muscles. Then this modification allows you to lower the body with more control by keeping the knees on the ground.

Forearm plank: This variation strengthens the shoulders, arms, and core muscles necessary for a stable posture. Start in a plank position but lower down onto your forearms instead of hands.

Side plank: This variation targets the obliques as well as shoulder and arm stability. Begin in a plank position then shift weight onto one hand while lifting opposite hand toward ceiling.

One-legged chaturanga: For a challenge to balance, try raising one leg off the ground while lowering into chaturanga. This variation helps build stabilizing muscles throughout your entire body.

Wide-arm chaturanga: Placing hands wider than shoulder-distance apart. This creates additional space for chest expansion during this pose.

Remember that practicing proper alignment is key when attempting these modifications or variations.

By incorporating these changes into your practice, you’ll not only improve your overall muscle strength. But also open yourself up to new challenges and possibilities in your yoga journey.

Yoga 4 Limbed Staff Pose / Canva

Frequently Asked Questions

Can Staff Pose help with anxiety or stress relief?

Yes, it can help with anxiety and stress relief. As I began to practice it regularly, I noticed a sense of calm and grounding in my body and mind. The physical challenge also helped me release tension and clear my head.

How often should I practice Chaturanga Dandasana to see improvements?

I practice 3-4 times a week to see improvements in my strength and alignment. Consistency is key! Listen to your body and don’t overdo it. Remember to breathe and enjoy the process!

Are there any contraindications or precautions for practicing Four-Limbed Staff Pose?

Before practicing, I check for any wrist or shoulder injuries. During the pose, I engage my core and keep my elbows hugged in to avoid strain. It’s important to listen to your body and modify as needed. Ask your yoga teacher for advise!

Can practicing Chaturanga Dandasana help with improving posture?

Practicing has improved my posture by strengthening my core and upper body. According to a study, regular practice can reduce the risk of back pain by up to 30%. It’s liberating to feel strong and stand tall.

How can I incorporate Four-Limbed Staff Pose into a flow sequence or yoga class?

To incorporate the pose in a flow, I start in plank, exhale lowering down to chaturanga. Inhale upward facing dog and exhale downward facing dog. Repeat 5 times. In class, cue alignment cues for safety and modifications for accessibility.

Staff Yoga Pose / Canva


So there you have it, the ins and outs of the asana! Remember to always listen to your body and modify as needed. With consistent practice, you’ll build strength in your upper body, core, and back muscles.

It is a challenging yoga pose that targets the upper body, engages lower body and abdominal muscles, and improves core strength, posture, and flexibility.

Achieving proper alignment requires engaging core muscles, maintaining good form, keeping elbows close to sides, and creating a straight line from head to heels.

Tips for adding Chaturanga Dandasana to a yoga practice include practicing plank and low plank poses, engaging core muscles throughout preparation.

Imagining a string pulling the belly button towards the spine, and tucking the pelvis under and pointing the tailbone towards the heels. With practice and patience, anyone can learn to do the pose correctly.