{"id":165926,"date":"2022-12-06T11:18:25","date_gmt":"2022-12-06T11:18:25","guid":{"rendered":"https:\/\/pharmeasy.in\/blog\/?p=165926"},"modified":"2026-04-17T12:38:28","modified_gmt":"2026-04-17T12:38:28","slug":"health-fitness-benefits-of-chaturanga-dandasana-and-how-to-do-it","status":"publish","type":"post","link":"https:\/\/pharmeasy.in\/blog\/health-fitness-benefits-of-chaturanga-dandasana-and-how-to-do-it\/","title":{"rendered":"Benefits of Chaturanga Dandasana (Four Limbed Staff Pose) and How to Do it\u00a0By Dr. Ankit Sankhe"},"content":{"rendered":"\n\n<\/head>

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Table of Contents<\/p>\nToggle<\/span>

Introduction<\/a><\/li>
What is Chaturanga Dandasana?<\/a><\/li>
How to Do It?<\/a><\/li>
Benefits Of Chaturanga Dandasana<\/a><\/li>
Risks Of Chaturanga Dandasana<\/a><\/li>
Conclusion<\/a><\/li>
Frequently Asked Questions (FAQs)<\/a><\/li>
References<\/a><\/li><\/ul><\/nav><\/div>\n \n <\/span>\n $\"Join$ \n <\/a>\n
<\/span>Introduction<\/strong><\/span><\/h2>\n\n\n\nIn 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 \u2018joining\u2019 or \u2018union\u2019. 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<\/a><\/sup>. Let us glance through some health benefits of chaturanga dandasana.\u00a0<\/p>\n\n\n\n
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Did You Know?<\/p>\n\n\n\n
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Chaturanga dandasana is an intermediate pose with a combination of lower plank and push-up.\u00a0<\/li>\n\n\n\n
Chaturanga dandasana appears in the 1896 Vyayama Dipika, a gymnastics manual, as part of the very old sequence of danda exercises.\u00a0<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n
<\/span>What is Chaturanga Dandasana?<\/strong><\/span><\/h2>\n\n\n\nSurya 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, \u2018that\u2019 means four, \u2018anga\u2019 means limbs, \u2018danda\u2019 means staff, and \u2018asana\u2019 means posture. Chaturanga dandasana is a posture used to build strength 1<\/a>,2<\/a><\/sup>.\u00a0<\/p>\n\n\n\n
<\/span>How to Do It?<\/strong><\/span><\/h2>\n\n\n\n
You can do chaturanga dandasana in the following way:\u00a0<\/p>\n\n\n\n
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Sit in the plank position with both your legs behind and your hands pointing forward\u00a0\u00a0<\/li>\n\n\n\n
Keep breathing evenly\u00a0<\/li>\n\n\n\n
Stretch out both your heels so you feel the pressure on your thighs\u00a0<\/li>\n\n\n\n
Push the floor away from you while your hands point forward and keep your head stretched.\u00a0<\/li>\n\n\n\n
Keep your shoulders low and away from the ears 1<\/a><\/sup>.<\/li>\n<\/ul>\n\n\n\n
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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 11<\/a><\/sup>.<\/p>\nDr. Siddharth Gupta, B.A.M.S, M.D (Ayu)<\/a><\/strong><\/cite><\/blockquote>\n\n\n\n
<\/span>Benefits Of Chaturanga Dandasana<\/strong><\/span><\/h2>\n\n\n\n
Some of the benefits of chaturanga dandasana are:\u00a0<\/p>\n\n\n\n
1. Benefits of Chaturanga Dandasana for Back Pain<\/strong><\/h3>\n\n\n\n
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A study 3<\/a><\/sup> 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<\/a><\/sup>.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<\/a> <\/strong>if you have back pain for a long period.\u00a0<\/p>
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