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[[File:Ayurwiki-ChaturaṅG DaṇḌĀSana.gif|400px|right|Yoga in a Gif - ChaturaṅG DaṇḌĀSana]]
 
[[File:Chaturanga Dandasana.png|thumb|right|''Chaturanga Dandasana'']]
 
[[File:Chaturanga Dandasana.png|thumb|right|''Chaturanga Dandasana'']]
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'''Chaturanga Dandasana''' is a major component of Ashtanga, Vinyasa, Hatha and Power Yoga. The english translation of this Snaskrit word is '''Four-limbed-staff-pose'''. A plank is challenging enough, but this low plank really tests the arm and core strength.
  
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'''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.
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==Technique==
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# 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.)
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# Keep your arms fully extended and keep your spine completely erect.
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# 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.
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# 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.
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# Your elbows ought not be spread outwards but rather be pushed back downwards towards the heel.
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# Assure that your neck is adjusted straight with the rest of body and press the base of your forefingers to the ground.
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# Remain in this position for around 10-30 seconds and after that breathe out and rests gently on the floor.
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# Repeat this process for 3 to 6 times.<ref name="Technique"/>
  
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== Etymology ==
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==Technique in pictures/animation==
  
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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".
 
  
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== Description ==
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==Effects==
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* Strengthens arm, shoulder, and leg muscles.
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* Develops core stability.
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* Prepares body for inversions and arm balances.
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* Increases stamina.
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* Invigorates the mind and body.<ref name="Effects"/>
  
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In Chaturaṅga Daṇḍāsana the hands and feet are on the floor, supporting the body, which is parallel to and lowered toward, but not touching, the floor. It looks much like a push up, but with the hands quite low (just above the pelvis), and the elbows kept in along the sides of the body.
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==Related Asanas==
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* [[Plank Pose]]
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* [[Bhujangasana]]
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* [[Urdhva Mukha Svanasana]]
  
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When performed correctly, it can help prepare the body for arm balance asanas by strengthening important muscles and promoting good form.
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==Special requisites==
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Avoid practicing this asana if you have the following conditions:
  
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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).
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* Carpal tunnel syndrome
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* Pregnancy
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* Lower back Injury
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* Wrist injury
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* Shoulder Injury
  
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In yoga practice without vinyasa the asan is simply held for a period of time (for instance, 30 seconds) with continuous breathing.
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==Initial practice notes==
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As a beginner, it might be hard to do the 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 an inch or two above the ground.<ref name="Initial practice notes"/>
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==References==
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<references>
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<ref name="Technique">[https://www.sarvyoga.com/chaturanga-dandasana-four-limbed-staff-pose-steps-and-benefits/ "Methodology"]</ref>
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<ref name="Initial practice notes">[http://www.stylecraze.com/articles/chaturanga-dandasana-four-limbed-staff-pose/#Beginner’sTip "Beginers tips"]</ref>
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<ref name="Effects">[http://harmonyyoga.com/benefits-of-chaturanga-dandasana "Benefits"]</ref>
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</references>
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==External Links==
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* [https://www.yogajournal.com/poses/four-limbed-staff-pose Chaturanga Dandasana on yogajournal.com]
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* [http://stylesatlife.com/articles/chaturanga-dandasana/ Chaturanga Dandasana on stylesatlife.com]
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* [https://www.doyouyoga.com/yoga-pose-101-chaturanga-dandasana/ Chaturanga Dandasana on doyouyoga.com]
  
 
[[Category:Yoga]]
 
[[Category:Yoga]]
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[[Category:Curative Asanas for - Arms and abdominal organs]]
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[[Category:Curative Asanas for - Chest]]
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[[Category:Curative Asanas for - Hunchback]]
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[[Category:Curative Asanas for - Legs]]

Latest revision as of 17:46, 11 September 2018

Yoga in a Gif - ChaturaṅG DaṇḌĀSana
Chaturanga Dandasana

Chaturanga Dandasana is a major component of Ashtanga, Vinyasa, Hatha and Power Yoga. The english translation of this Snaskrit word is Four-limbed-staff-pose. A plank is challenging enough, but this low plank really tests the arm and core strength.

Technique

  1. 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.)
  2. Keep your arms fully extended and keep your spine completely erect.
  3. 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.
  4. Keep your body parallel to the ground and your hips ought to be straight. Turn your legs inward during this position.
  5. Keep wide space between your shoulder blades.
  6. Your elbows ought not be spread outwards but rather be pushed back downwards towards the heel.
  7. Assure that your neck is adjusted straight with the rest of body and press the base of your forefingers to the ground.
  8. Remain in this position for around 10-30 seconds and after that breathe out and rests gently on the floor.
  9. Repeat this process for 3 to 6 times.[1]

Technique in pictures/animation

Effects

  • Strengthens arm, shoulder, and leg muscles.
  • Develops core stability.
  • Prepares body for inversions and arm balances.
  • Increases stamina.
  • Invigorates the mind and body.[2]

Related Asanas

Special requisites

Avoid practicing this asana if you have the following conditions:

  • Carpal tunnel syndrome
  • Pregnancy
  • Lower back Injury
  • Wrist injury
  • Shoulder Injury

Initial practice notes

As a beginner, it might be hard to do the 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 an inch or two above the ground.[3]

References

  1. ↑ "Methodology"
  2. ↑ "Benefits"
  3. ↑ "Beginers tips"

External Links

Retrieved from "https://ayurwiki.org/index.php?title=Chaturanga_Dandasana&oldid=25740"