Benefits of Chaturanga Dandasana and How to Do it By Dr. Ankit Sankhe
By Dr. Ankit Sankhe +2 more
Medically reviewed by Dr. Ankit Sankhe
Last updated: Jul 26, 2023Click to rate this article!
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By Dr. Ankit Sankhe +2 more
Medically reviewed by Dr. Ankit Sankhe
Last updated: Jul 26, 2023Table of Contents
In recent days, physical fitness has become important, and people have started linking physical health with mental and spiritual health. Yoga is a form of physical exercise that helps us to integrate our body and mind. Yoga means ‘joining’ or ‘union’. There are many systems of yoga, and each system unifies various aspects of human beings in different ways. One such system is Hatha Yoga which aims to balance and join multiple energy flows in the human body. The sun salutation, or Surya namaskar, is a part of hatha yoga involving various poses (asanas). One such asana used in Surya namaskar is chaturanga dandasana.1 Let us glance through some health benefits of chaturanga dandasana.
Surya Namaskar is a combination of asanas performed one after the other with coordinated breath. Chaturanga Dandasana is one of the poses done while doing Surya Namaskar. It is pronounced as cha-you-Rahn-gah Dahn-dah-duh-nuh. Chaturanga dandasana is also known as the low plank pose or four-limbed staff pose. In English, ‘that’ means four, ‘anga’ means limbs, ‘danda’ means staff, and ‘asana’ means posture. Chaturanga dandasana is a posture used to build strength.1,2
You can do chaturanga dandasana in the following way:
Some of the interesting facts related to chaturanga dandasana are:
I will highly recommend performing chaturanga dandasana for a shorter time at the beginning. To start with, you can perform this asana for ten seconds. As you build your strength and stamina, you can increase the duration according to your comfort.
Dr. Siddharth Gupta, MD
Some of the benefits of chaturanga dandasana are:
A study by Shah et al. in 2015 on thirty young girls from various colleges in Ahmedabad showed that chaturanga dandasana might help to improve endurance and stability of the lumbopelvic region (the lumbar region of the spine). In addition, it may enhance core muscle strength and may reduce the risk of back pain.3 However, this is a small-scale study, and more studies are required to check if chaturanga dandasana may reduce the risk of back pain. You must consult your doctor if you have back pain for a long period.
A study on healthy women showed that chaturanga dandasana might help to reduce the strain on the heart by managing stress levels.4 However, further studies are required to check if chaturanga dandasana can help to protect the heart. You must consult your doctor if you experience any symptoms of heart disease.
Sakshi Khatri and Manoj Patil 2021 conducted a study on chaturanga dandasana. The study result showed that chaturanga dandasana might help to maintain and stiff and straight posture of abdominal muscle and the back.5 In addition, it may improve stability and tone the spine, back, leg, shoulder, neck, wrist, and arms muscles.6 However, more studies are required to check if chaturanga dandasana can help to improve posture and flexibility.
In a study by Pande et al. in 2020, Surya namaskar consisting of chaturanga dandasana may help in reducing weight. The bends and stretches in chaturanga dandasana may help to lose adipose tissue (fats).6 However, further studies are required to check if chaturanga dandasana can help to manage weight. You must consult your dietician to assist you in giving you a workout plan to lose weight.
Surya namaskar consisting of chaturanga dandasana may help to improve blood circulation. It may improve scalp blood circulation and help reduce hair fall. In addition, Chaturanga dandasana may help to increase blood circulation in the skin, thereby keeping the skin young.6 However, more studies are yet to be done to check if chaturanga dandasana can help to improve blood circulation.
Practising a yoga protocol consisting of chaturanga dandasana can reduce fatigue and inflammation in breast cancer survivors. Disturbed sleep increases inflammation and fatigue. Chaturanga dandasana may help to improve sleep and hence reduce fatigue and inflammation.7 However, further large-scale studies are required to confirm whether chaturanga dandasana can benefit breast cancer survivors. Cancer is a dangerous disease; therefore, you must take proper care and not self-medicate.
According to the article titled ‘A Role of ‘Surya Namaskara’ For Good Health’, published in 2020, chaturanga dandasana may help improve the lungs’ functioning. It may open the chest cavity and improve the strength of the muscles around the lungs. As a result, Chaturanga dandasana may increase the capacity and contractility of the lungs.8 However, further studies are required to check whether chaturanga dandasana may benefit the respiratory system.
A study by Taspinar et al. in 2014 showed that hatha yoga consisting of chaturanga dandasana might reduce symptoms of depression and anxiety. It may also help to reduce stress and fatigue and improve mood.9 However, further large-scale studies are required to check if chaturanga dandasana can help to improve mental well-being. You must consult your doctor if your mental health is hampered.
Yoga practice may help balance the mind and body and it is not an alternative to modern medicine. Instead, please consult a qualified doctor who can assess your situation correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
As we know, Chaturanga Dandasana is practised as a part of Surya Namaskar. It might help in building core strength and improving stamina. This asana should be followed by Adho mukha svanasana (downward-facing dog pose). You should avoid practising this asana if you suffer from headaches, blood pressure issues, or any injury involving the back, shoulder, or arms.
Dr. Rajeev Singh, BAMS
The following risk may be associated with chaturanga dandasana:
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access the risk factors and continue to practice exercise with precautions.
Chaturanga dandasana is one of the poses done while doing Surya namaskar. Plank pose or four-limbed staff pose are the alternative names of this chaturanga dandasana. In English, ‘that’ means four, ‘anga’ means limbs, ‘danda’ means staff, and ‘asana’ means posture. Chaturanga dandasana is a posture used to build strength. Chaturanga dandasana might help to improve endurance and stability of the lumbopelvic region and reduce the risk of back pain. It may help to improve posture, and flexibility, manage weight, improve lung function, protect the heart, and improve blood circulation. Chaturanga dandasana might help to reduce symptoms of depression and anxiety. It may also help to reduce stress and fatigue and improve mood. Chaturanga dandasana may reduce inflammation and fatigue in breast cancer survivors. Improper practice of chaturanga dandasana may cause wrist or lower-back injuries. Therefore, you must perform chaturanga dandasana under proper guidance.
Chaturanga dandasana might help to improve endurance and stability of the lumbopelvic region and reduce the risk of back pain. It may help to improve posture and flexibility, manage weight, improve lung function, protect the heart, and improve blood circulation. Chaturanga dandasana might help to reduce symptoms of depression and anxiety. It may also help to reduce stress and fatigue and improve mood. Chaturanga dandasana may reduce inflammation and fatigue in breast cancer survivors.3-8 However, you must consult your doctor if you have any diseases instead of self-medicating.
Sit in the plank position with both your legs behind and your hands pointing forward. Keep breathing evenly. Stretch out both your heels so you feel the pressure on your thighs. Push the floor away with your hands. Stretch your head and keep your shoulders low, away from the ears.1
Chaturanga dandasana is also known as the plank pose or four-limbed staff pose. In English, ‘chatur’ means four, ‘anga’ means limbs, ‘danda’ means staff, and ‘asana’ means posture.1
Improper practice of chaturanga dandasana may cause wrist or lower-back injuries.10 Therefore, you must perform chaturanga dandasana under proper guidance.
Chaturanga dandasana might help to reduce symptoms of depression and anxiety. It may also help to reduce stress and fatigue and improve mood.9 You must consult your doctor if your mental health is hampered.
References:
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