How to do Chaturanga Dandasana (The Four Limbed Staff pose): Steps & Health Benefits


Health benefits of Chaturanga Dandasana include strengthening The Back, Abdomen, Legs and Hips, Helps to Reduce Back Pain, Improves Digestive Health, Improves the Function of Liver and Kidneys

June 1, 2018

 
Chaturanga Dandasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Four Limbed Staff Pose. The name Chaturanga Dandasana actually comes from Sanskrit words, it is a combination of four words, where Chatur means Four, Anga means Limb, Danda means Staff and Asana mean Pose. So combine all the words, it's pronounced as The Four Limbed Staff Pose. In this yoga asana our two hands and the two legs are utilized with the goal that's the reason this is called The Four Limbed Staff Pose.
Chaturanga Dandasana has lots of health benefits; among that some of the health benefits of Chaturanga Dandasana include strengthening The Back, Abdomen, Legs and Hips, Helps to Reduce Back Pain, Improves Digestive Health, Improves the Function of Liver and Kidneys, Improves Cardiovascular Health, Relieves Stress and Anxiety, Improves Thyroid Gland Health, Helps to Reduce Belly Fat and Enhance Sexual Health.

Before we go to do this asana, we should know for whom this Chaturanga Dandasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Chaturanga Dandasana (The Four Limbed Staff Pose):

  • To start this asana get onto the yoga mat and lie down on the yoga mat on your stomach. 
  • Now come into the plank pose.
  • Keep your arms completely broadened and keep your spine totally erect. 
  • Exhale, twist your elbows and keep down your lower body towards the ground, however not touching it, stop in a moment that you are few inches far from the floor or ground.
  • Your body should be parallel to the ground and hips should be straight. 
  • Turn your legs, internal amid this position. 
  • Keep a wide space between your shoulder bones. 
  • Your elbows should not be spread outwards, yet rather be pushed back downwards towards the rear foot area. 
  • Guarantee that your neck is balanced straight with whatever is left of the body and press the base of your index fingers to the ground.
  • For beginners, try to be in this position for 3 to 4 breaths.
  • To release from this position, breathe in and slowly get on to the starting position. Now keep your both the hands alongside your body, keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, hip, thigh, and arms but as you practice more you can do this asana more easily.

Health Benefits of Chaturanga Dandasana (The Four Limbed Staff Pose):


Chaturanga Dandasana Strengthen The Back, Abdomen, Legs and Hips:

Different studies have been proven that regular practice of Chaturanga Dandasana, can stretch your Back, Abdomen, Legs and Hips Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Back, Abdomen, Legs and Hips Muscles during exercise and other works.

Chaturanga Dandasana Helps to Reduce Back Pain:

Different studies have been proven that, regular practice of Chaturanga Dandasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and its also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.

Chaturanga Dandasana Improves Digestive Health:

Different studies have been proven that regular practice of Chaturanga Dandasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because regular practice of Chaturanga Dandasana put some extra pressure on stomach and inner intestine organ, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent the waste from our body.

Chaturanga Dandasana Tones the Triceps and Biceps Muscles:

Different studies have been proven that the regular practice of Chaturanga Dandasana, can stretch your triceps and biceps muscles, that improves the elasticity of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition that helps them to strengthen and grow, so the regular practice of this Chaturanga Dandasana helps to prevent injury in triceps and biceps during exercise and other works.

Chaturanga Dandasana Improves Flexibility of Spine:

Different studies have been proven that, regular practice of this Chaturanga Dandasana will help to improve the flexibility in the spine and helps to keep it straight and strong. While we are doing Chaturanga Dandasana, our spine posture is little bit backward, which helpful to reduce the hunch and regular practicing this asana helps to improve the flexibility and elasticity of the spine that help to reduce the back pain and stiffness in the spine.  

Chaturanga Dandasana Improves Thyroid Gland Health:

Different studies have been proven that the practice of Chaturanga Dandasana on a regular basis, can improve the thyroid gland health, because it creates a lot of pressure on the thyroid gland in the neck region, due to this our body promotes the secretion of thyroxin hormone, which is very beneficial for hypo and hyperthyroidism.

Chaturanga Dandasana Helps to Reduce Belly Fat:

Different studies have been proven that regular practice of Chaturanga Dandasana is very helpful for our abdominal muscles and it also helps to reduce the fat from the belly region because while doing this asana it create lots of pressure on our abdominal muscles that helps to reduce the extra fat from the belly.

Health benefits of Chaturanga Dandasana