Four-Limbed Staff

Chaturanga Dandasana

Muscular actions

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Notes

Holding the elbows in a right angle not only develops strength of the arm and shoulder muscles (especially the triceps), but also improves the flexibility and strength or the wrist muscles.

As a large amount of the body weight falls to the core/centre, the abdominal muscles, muscles around the hip and upper hamstrings are responsible for holding the body parallel to the floor.

As the back muscles work to maintain a neutral spinal alignment, it may strengthen the back muscles and improve posture over time.

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There is a tendency for beginners to place their entire body weight on their wrists. However, this weight should be distributed to their core (the abdominal muscles, muscles around the hip and upper hamstrings) to strengthen the entire body and to reduce the risk of wrist injuries.

Another common mistake in this pose is to position the hips too high or low. If the hips are too high/there is an arch in the lumbar spine/the hips are flexed, it could be due to someone not knowing to posterior hip tilt to squeeze the glute muscles. Otherwise, it may indicate weakness of the abdominal muscles or hip extensors. If the hips are sagging, it may indicate weakness of the abdominals, back muscles or hip flexors.

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Possible modifications for beginners:

1) Bringing the knees down

2) Bringing knees, chest and chin down (hips up) with the elbows alongside the chest – also known as the Ashtanga Namaskara or eight-limbed pose.

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Precautions & Contraindications

Modify or avoid this pose if experiencing: 

• Wrist injury e.g. carpal tunnel syndrome, sprains

• Shoulder injury

• Back injury

• Weak backs – go step-by-step and watch out for any signs from the body