Four Limbed Staff Pose (Chaturanga Dandasana)

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Four Limbed Staff Pose, Chaturanga Dandasana, (chaht-tour-ANG-ah don-DAHS-anna)

catur (four) + aṅga (limbed) + daṇḍa (staff) + āsana (pose)

Also known as: Low Plank, Chaturanga, High To Low Push-Up, Low Push-Up

Pose Type: Balancing, Strengthening

Difficulty: Intermediate

Four Limbed Staff Pose Chaturanga Dandasana

Keep stability and power through your Chaturanga Dandasana and feel unstoppable

four limbed staff Pose Fundamentals

Four Limbed Staff Pose is a foundational pose that you will revisit time and again during Vinyasa yoga flows.

Although it may look like a push up, the four limbed staff pose is more than that. Thoughtful alignment is required to activate your power in this pose.

An activated core and back along with side hugging elbows are key in this pose.

Link your breath and up with your movement as you make your way from Plank Pose through Chaturanga Dandasana to Cobra Pose in Sun Salutations A and B.

an annotated image of a woman wearing black yoga clothes doing four limbed staff pose

four limbed staff Pose Benefits

  • Core Strengthening
  • Full Body Activating

How To Do The four limbed staff Pose: Step-By-Step

1. Begin in Plank Pose with your shoulders aligned slightly in front of your wrists. Move your weight onto the balls of your feet.

2. Create a straight line from heels to head, engaging your core.

3. Inhale and draw your shoulders and thighs up away from the floor and release your tailbone towards the earth.

4. Exhale, bend your elbows, and slowly lower your body towards the mat. Make sure that your elbows are tucked in and that you keep your body in one straight line.

5. Lower your body down until your elbows are at 90 degrees and your elbows are directly over your wrists.

6. Gaze gently down at the floor, around 6 inches in front of you, keeping your neck long.

7. Come out of the Four Limbed Staff pose by lowering down onto your belly or pushing back up into a strong plank pose.

Four Limbed Staff Pose Variation:

Four Limbed Staff Pose With Knees Down

knees down four limbed staff pose

For this challenging pose, it may support you to come onto your knees as you lower into Chaturanga Dandasana. In this variation, keep a straight line from your knees to the crown of your head.

four limbed staff pose with knees down

Preparatory Poses

Plank Pose

Counter Poses

Downward Facing Dog

Upward Facing Dog

yogajala break 1000 × 40 px 1

For more in-depth asana resources, check out our free Yoga Pose Library. Here you’ll find complete guides to each and every yoga asana to deepen your yoga knowledge.

Each pose page features high-quality photos, anatomy insights, tips and tricks, pose instructions and queues, asana variations, and preparatory and counter poses.

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Maria Andrews is a 200h Registered Yoga Teacher, long distance runner, and adventure lover.

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