Four-Limbed Staff Pose – Chaduranga Dandasana
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You will see this yoga push up used in Sun Salutation sequences, e.g. from Plank pose, to Chaduranga to Upward Facing Dog.
Benefits
Strengthens upper body: chest, shoulders, arms and wrists
Tips and Pointers
Position your hands firmly on the ground close to the heart (even close to the waist) to make a 90 degree angle with your elbows.
Keep chest elevated, higher than your hips – do this by squeezing the shoulder blades and gazing slightly forward (rather than straight down)
This pose can feel difficult at first, as it takes time to build the strength in shoulders and arms
Modifications
Easier: Keep your knees on the floor throughout the pose
Variations
Eka Pada Chaduranga Dandasana
- Lift one leg slightly off the ground and keep it elevated throughout the pose
Other Similar Poses
The Mechanics of the Pose
- Start in Plank Pose
- Squeeze shoulder blades together
- Tuck your tailbone to lengthen lower back
- Keep your arms close to your torso and with an exhale lower down a few inches from the ground
- Avoid sinking belly/lower back to ground or pushing tailbones up in the sky
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