Safalfa Advisors
Chaturanga Dandasana
Four-Limbed Staff
- Sanskrit
- Chaturanga Dandasana
- English
- Four-Limbed Staff
- Sequence
- Surya Namaskara A, Surya Namaskara B · step 4 of 124
- Drishti
- Nasagrai, tip of nose
Getting into Chaturanga Dandasana
From a plank position, shift your weight slightly forward onto your toes, then bend your elbows straight back (not out to the sides) and lower your whole body in one straight line until your upper arms are roughly parallel to the floor, elbows stacked over wrists, hugging in against your ribs. Keep your core engaged so your hips don't sag or pike up.
What a teacher would tell you
- Elbows in.
- Shoulders level with elbows.
- Hug the elbows to the ribs.
These are the corrections My Ashtanga speaks aloud while you hold the posture.
The whole series, counted aloud in Sanskrit or English: My Ashtanga on the App Store · the full sequence · printable chart