How to Do a Four Limbed Staff Pose

Most of us are familiar with the plank exercise. It’s known to stabilize the core and build strength throughout the body. However, the four-limbed staff pose, also known as Chaturanga Dandasana, can challenge you in many new ways. 

This move makes an appearance in most yoga classes and has many benefits. It’s often part of a series of movements known in yoga as sun salutations. 

The Chaturanga Dandasana pose mainly targets your core and tests upper body strength, but this pose also works most of your major muscle groups. 

If you’re a beginner who lacks upper body strength, there’s no need to worry. There are some modifications available if you’re not ready to tackle this pose in its entirety. 

What Muscles Does the Four-Limbed Staff Pose Work?

Chaturanga Dandasana, directly translated, means four-limbed staff pose. It takes all four limbs to achieve this challenging posture and get stronger for it. 

Performing this pose properly requires lots of focus and precision. That’s because it works opposite muscle groups in your body at the same time: muscles that push and muscles that pull.

You’ll use the following muscle groups when performing the four-limbed staff pose. 

Chest. You use your chest muscles, or pectorals, for more than just a bench press. You use them to reach for things, pick things up, or open and close household objects. You’ll feel your chest the most in the four-limbed staff pose, as you lower yourself into a low plank. 

Triceps. Triceps are a well-known muscle in your upper arms that help you to push. They work together with your chest and other nearby muscles to keep you in a push-up position in this yoga pose. 

Muscles located on the outside of the rib cage (serratus anterior). The serratus anterior muscle isn’t as well known as the pectorals and triceps, but it is a supporting muscle in your upper body. It runs along your ribs and inserts itself into the upper back. 

Upper back. Chaturanga Dandasana recruits quite a few of your muscles in order to do the job. The upper back muscles it works are the serratus posterior, located in your inner upper back, and rhomboids. Both of these muscle groups are used to stabilize you while you challenge yourself in this pose. 

Neck and upper back (trapezius). In the four-limbed staff pose, you are required to hold your neck straight and look forward. Your trapezius muscles run from your upper back up to your neck and will help you to keep your neck straight. This could also help avoid straining. 

Core. The core is the center of your body. You will definitely feel your core working in this pose. You will have to keep it straight as you use your arms and chest to lower yourself into the low plank. 

Legs. Part of what makes this pose a full-body experience is involving the legs. Keeping the legs straight with your heels pressed back ultimately creates strength and keeps your core and lower body engaged. 

Chaturanga Dandasana Steps

Before you begin, make sure you have an exercise mat or other non-slip surface to work on for your safety and comfort. 

1. Begin this pose from a downward dog position or sitting on your heels (vajrasana).
2. Come into a plank pose by walking your hands forward until your wrists are underneath your shoulders. 
3. Keep your legs straight as you breathe out and bend your elbows until they are the same height as your shoulders, lowering yourself into a Chaturanga Dandasana. 
4. Keep your legs actively engaged throughout the pose. 
5. Look in front of you and keep your neck straight. 
6. Aim to hold the pose for 30 seconds. 
7. Transition into your next yoga pose, push back up to starting position, or simply rest. 

You might challenge yourself to hold for longer than 30 seconds as you increase your strength. It’s important to note that you shouldn’t let your shoulders drop lower than your elbows. That could cause injury.

Chaturanga Dandasana Modifications

If you’re a beginner who struggles with the regular version of the four-limbed staff pose, there are modifications you can use to build your strength. 

Modified planks can be a great starting point for beginners. They allow you to build strength and improve your form before jumping into the standard version.

1. Start in a high plank position. 
2. Drop your knees to the floor. 
3. Keep your back straight and your shoulders above your wrists. 
4. As you gain strength and stability, you might slowly start to lower your upper body into a semi-Chaturanga Dandasana pose. 

Time yourself as you do this. Once you’ve built up to holding the modified plank for more than a minute, you can try the more advanced version.  

Benefits of Chaturanga Dandasana

Advance your practice. Practicing Chaturanga Dandasana can help prepare you for more advanced yoga poses by building core and shoulder strength.

Improve mental health. Practicing yoga has been shown to improve your mental health. It can also help to reduce stress through its breathing exercises and meditation components. 

Strength and flexibility. Yoga can improve your strength and flexibility, which can reduce muscle aches and pains. Working on muscle tightness and soreness through stretching can improve your quality of life. 

No costly equipment needed. Once your doctor has given you the go-ahead to start doing yoga, there’s no need to invest in costly gym equipment. All you need to start out is an exercise mat. Your own body weight can provide enough resistance. 

Improve your appearance. Starting a new exercise regime can cause you to shed extra pounds and increase your muscle tone.  

Mistakes to Avoid

If performed incorrectly, Chaturanga Dandasana can cause injury. Keep a few precautions in mind as you try this pose: 

• Avoid the four-limbed staff pose if you have a shoulder or wrist injury. 
• Keep your hips level with your back. Don’t let them lift. Your body should be in one straight line. 
• Don’t let your shoulders collapse during the pose. Shoulders and elbows need to stay at the same level. 

Consult your doctor if you’re pregnant and want to try this pose.