Four-Limbed Staff Pose (Chaturanga Dandasana) is the yoga equivalent of the bottom of a tight, narrow push-up. With elbows bent at 90 degrees and tucked close to the ribs, the body forms a straight line from heels to head. It builds tremendous upper-body and core strength and appears repeatedly in vinyasa flow.
Muscle Group
Chest, Core, Triceps, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds tremendous upper-body and core strength
- Foundational vinyasa yoga pose
- Develops stability and body control
- Strengthens the chest, shoulders, and triceps
- No equipment needed
- Builds endurance for longer yoga practices
How to perform
- Start in a high plank position. Hands directly under shoulders, body in a straight line.
- Shift your weight slightly forward so your shoulders move past your wrists.
- Lower your body by bending at the elbows. Keep elbows tucked tight against your ribs.
- Lower until your upper arms are parallel to the floor (elbows at 90 degrees).
- Maintain a perfectly straight body line from heels to head. No sagging hips, no piked butt.
- Hold for 1 to 5 breaths.
- To exit, push back up to plank or roll forward into upward-facing dog.
- If too difficult, drop to your knees first (knees-down chaturanga).
FRONT VIEW
BACK VIEW
Abs
Primary
Anterior Deltoid
Primary
Chest
Primary
Lower Back
Primary