Four Limbed Staff Pose


Pronunciation: (chaht-tour-ANG-ah don-DAHS-anna)

Level: Intermediate


1. From Standing Forward Fold, step or jump both feet back 4-5 feet into a push-up position.

2. Spread the fingers wide apart with the middle finger pointing forward, press into the palms with the arms are straight. Tuck the tailbone under so the legs, hips and torso are one straight line. Press the crown of the head forward and with the toes tucked, press the heels back.

3. Exhale and keep the body in a straight line as you lower down towards the floor, holding 4-6 inches above the floor. Have a 90 degree bend in the elbows and keep the shoulders at the same height as the elbows.

4.  Breathe and hold for 1-4 breaths.

5. To release: either inhale up to plank pose or exhale all the way down to the floor.

Benefits + Contraindications

Benefits: Chaturanga builds upper and core body strength, lengthens the spine and strengthens the low back muscles.

Contraindications: Recent or chronic injury to the arms, back or shoulders.

Modifications + Variations

Modifications: Bend both knees to the floor.


Use one or more of the following postures to build a sequence leading up to this pose: Plank, Upward Forward Fold, High Lunge.

Use one or more of the following postures to build a sequence ending after this pose: Upward Facing Dog or other prone poses, Plank.


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