How To Do Chaturanga Dandasana: Four-Limbed Staff Pose

Yogi in Four Limbed-Staff Pose, Chaturanga Dandasana
Photo: Jenn Russell

English name: Four Limbed-Staff Pose

Sanskrit name: Chaturanga Dandasana

Sanskrit pronunciation: chaht-tour-ANG-ah don-DAHS-anna

Sanskrit meaning: chatur = four, anga = limb, danda = staff

Type of pose: Arm balance

Level: Intermediate

Targets: Full body

How to do this pose:

  1. From plank pose, shift forward onto the tops of your toes to bring your shoulders past your wrists. Grip the mat with your fingertips.
  2. Bend at your elbows to lower your body down, bringing your shoulders in line with your elbows. Hug your forearms into your midline.
  3. Internally rotate your inner thighs into one another, draw your navel in and up and knit your front ribs together and down to create a fully engaged pose from your legs through your torso.
  4. Lengthen the back of your neck and gaze down.

Modifications you can try:

  1. Bring your knees onto the mat for an easier variation.

Misalignments to be mindful of:

  • Incorrect hand positioning.
  • Elbows splaying outwards.
  • Lack of core engagement.

Heather is a Certified Yoga Teacher the visionary behind The Yogatique, her passion project. She created The Yogatique to help yogis & other growth-oriented individuals discover premium high quality trainings and classes in the yoga & wellness space. Heather is a RYT-200 and a practicing yogi of more than 15 years. She is also a global citizen who has been living abroad for 10 years. Her passions include health & fitness, studying healthspan & longevity, exploring the road less traveled, & SEO. Heather can be reached at, or you can connect with Heather on LinkedIn.

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