'''Chaturanga Dandasana''' (Sanskrit: चतुरङ्ग दण्डासन; Sanskrit pronunciation: [cɐt̪urɐŋgɐ d̪ɐɳɖɑːsɐn̪ɐ]; IAST: Caturaṅga Daṇḍāsana) or Four-Limbed Staff Pose, also known as Low Plank, is a [[Yoga]] [[Asanas]], in which a straight body parallel to the ground is supported by the toes and palms, with elbows at a right angle.
== Etymology Technique==# First take a position of Downward facing dog pose (Adho Mukha Svanasana) after that come into plank pose (Note that your shoulder bones are pushed immovably against your back and that your tailbone is pushed towards the pubis.)# Keep your arms fully extended and keep your spine completely erect.# Breathe out, bend your elbows and keep down your lower body towards the ground but not touching it, stop at a point when you are few inches away from the floor or ground.Chaturanga-Dandasana-steps.# Keep your body parallel to the ground and your hips ought to be straight. Turn your legs inward during this position.# Keep wide space between your shoulder blades.# Your elbows ought not be spread outwards but rather be pushed back downwards towards the heel.# Assure that your neck is adjusted straight with the rest of body and press the base of your forefingers to the ground.# Remain in this position for around 10-30 seconds and after that breathe out and rests gently on the floor.# Repeat this process for 3 to 6 times.<ref name="Technique"/>
The name comes from the Sanskrit words chatur (Sanskrit: चतुर्; IAST:catur) meaning "four", anga (Sanskrit: अङ्ग; IAST: aṅga) meaning "limb", danda (Sanskrit: दण्ड; IAST:daṇḍa) meaning "staff" (refers to the spine, the central "staff" or support of the body), and asana (Sanskrit: आसन; IAST:Āsana) meaning "posture" or "seat".==Technique in pictures/animation==
== Description ==
In Chaturaṅga Daṇḍāsana the hands ==Effects==* Strengthens arm, shoulder, and feet are on the floor, supporting the leg muscles.* Develops core stability.* Prepares body, which is parallel to for inversions and lowered toward, but not touching, the floorarm balances.* Increases stamina. It looks much like a push up, but with * Invigorates the hands quite low (just above the pelvis), mind and the elbows kept in along the sides of the body.<ref name="Effects"/>
When performed correctly, it can help prepare the body for arm balance asanas by strengthening important muscles and promoting good form.==Related Asanas==* [[Plank Pose]]* [[Bhujangasana]]* [[Urdhva Mukha Svanasana]]
In vinyasa styles of yoga, Caturaṅga Daṇḍāsana is part of the Sun Salutations Sūrya Namaskāra A and B. In the sequences it is performed on an exhale, and the dṛṣṭi दृष्टि is the nāsāgre (नासाग्र) with the face pointing forwards. In Sūrya Namaskāra A it is the fourth count (catvāri, चत्वारि), and in Sūrya Namaskāra B it is performed on the fourth, eighth and twelfth counts (catvāri, चत्वारि;aṣṭa,अष्ट;dvādaśa,द्वादश respectively).==Special requisites==
In yoga ==Initial practice without vinyasa notes==As a beginner, it might be hard to do the asan Chaturanga Dandasana because you need first to make your legs, arms, and back strong enough to support you. So, until you gain that strength from practicing this asana, do this. Once you assume the Plank Pose, lower your knees to the floor. Then, exhale and lower your sternum, such that it is simply held for a period an inch or two above the ground.<ref name="Initial practice notes"/> ==References== <references> <ref name="Technique">[https://www.sarvyoga.com/chaturanga-dandasana-four-limbed-staff-pose-steps-and-benefits/ "Methodology"]</ref> <ref name="Initial practice notes">[http://www.stylecraze.com/articles/chaturanga-dandasana-four-limbed-staff-pose/#Beginner’sTip "Beginers tips"]</ref> <ref name="Effects">[http://harmonyyoga.com/benefits-of time (for instance, 30 seconds) with continuous breathing-chaturanga-dandasana "Benefits"]</ref> </references> ==External Links==* [https://www.yogajournal.com/poses/four-limbed-staff-pose Chaturanga Dandasana on yogajournal.com]* [http://stylesatlife.com/articles/chaturanga-dandasana/ Chaturanga Dandasana on stylesatlife.com]* [https://www.doyouyoga.com/yoga-pose-101-chaturanga-dandasana/ Chaturanga Dandasana on doyouyoga.com]
[[Category:Yoga]]
