How to do Four-Limbed Staff Pose (Chaturanga Dandasana)

Start in Plank

Begin in a strong Plank — shoulders stacked over the wrists, body in one straight line from crown to heels, core and legs firm. Rock slightly forward on the toes so the shoulders move just past the wrists to set up the lower.

💡 Coming forward first is what lets the elbows stack over the wrists as you lower.

Lower to Chaturanga

On an exhale, bend the elbows straight back and lower until the upper arms are parallel to the floor and the elbows form 90°, hugging in alongside the ribs. Keep the whole body in one line — shoulders level with the elbows, no sagging hips or dropped chest — and hold.

💡 If the chest dips below the elbows or the hips sag, lower the knees — protect the shoulders first.

Lower to Chaturanga — Four-Limbed Staff Pose

✅ Benefits

Builds powerful arm, shoulder, and wrist strength
Deeply engages the core and stabilising muscles
Tones the chest and upper back
Teaches safe shoulder alignment for weight-bearing
Bridges Plank to Upward Dog in a smooth vinyasa
Improves body control and breath-linked movement

💊 Therapeutic Uses

Building upper-body and pressing strength progressively
Refining shoulder mechanics to avoid impingement
Core-stability training within a flow
Developing control for arm balances

⚠️ Precautions

Shoulder or rotator-cuff issues — lower the knees and reduce depth
Wrist pain — keep weight spread across the whole hand, or skip
Beginners — practise knees-down until the flat line can be held
Never let the shoulders drop below elbow height

🚫 Avoid If (Contraindications)

Acute shoulder, elbow, or wrist injury
Carpal tunnel syndrome (flare-up)
Pregnancy (later stages)
Recent chest or abdominal surgery

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