All Poses
Chaturanga Dandasana
Four-Limbed Staff Pose
intermediateProne
Muscle Groups
TricepsPectoralsDeltoidsCoreQuadriceps
A low plank position where the body hovers parallel to the floor, supported by the hands and toes with elbows bent to 90 degrees.
Alignment Cues
- 1.Lower from plank with elbows hugging the ribs
- 2.Keep the body in one straight line
- 3.Elbows at 90 degrees, no lower
- 4.Engage the core to prevent the hips from sagging
- 5.Gaze slightly forward
Benefits
- +Strengthens arms, shoulders, and core
- +Builds upper body endurance
- +Prepares for arm balances
- +Tones the abdomen
Muscle Groups
TricepsPectoralsDeltoidsCoreQuadriceps
Contraindications
- Carpal tunnel syndrome
- Shoulder injury
- Pregnancy
- Low back injury