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Four-Limbed Staff
Also Known as Chaturanga Dandasana
About the pose/asana
This is an arm balance pose. It is difficult to perform for those whose arms and wrists are not accustomed to lifting weights.
Benefits of Four-Limbed Staff or Chaturanga Dandasana
* The biggest benefit is that it strengthens your arms and wrists.
* One can also tone one's abdomen in the process.
How to do it?
Step 1: Begin with the Plank position. While hugging your arms to the sides try to bend them straight and back.
Step 2: Lower your torso on to the floor. Stop before you touch it and when your arms and shoulders are in a right angle position.
Step 3: Maintain your body parallel to the floor. Try to remain in a perfectly parallel position with respect to the floor. Your lower back may stay low while your tail-bone may prop up. Flatten it out to ensure maximum impact.
Step 4: Maintain a fair amount of space between your shoulders. Keep your elbows close to your sides and push them back towards your legs. Flatten out your palm and press it firmly on the floor. Attempt to look forward.
Step 5: Remain in the position for about 30 seconds to 1 minute.
This is an intermediate pose. There are a few preparatory poses that you can perform before you attempt this pose. These are The Plank Pose, the Bhujangasana and the Urdhva Mukha Svanasana. The pose can be followed by the Adho Mukha Svanasana and Urdhva Mukha Svanasana pose.
Health More about Four-Limbed Staff or Chaturanga Dandasana
Though the pose is only about balancing your body on your wrists and arms, performing this pose is not advisable if you are suffering from any of the following:
* Pregnancy
* Carpal tunnel syndrome
Use of Props and other types of Support
The pose can be performed in a vertical position too. Stand erect facing a wall, a few inches away from it. Then you can protrude both your hands, at a level lower than your shoulders. Now attempt to push the wall with your hands. You can counter this push by preventing your shoulder and back to move. This is a challenging pose though.
Beginners can also perform the pose by dropping their knees to the floor. They can increase the difficulty of the pose by locking their legs together.
Even the most expert performers would find performing this pose to be slightly difficult. Help can be obtained with the help of a folded blanket placed parallel to the spine. However, try to use this support only sparingly.
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