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Four-Limbed Staff Pose

Chaturanga Dandasana

Four-Limbed Staff Pose (Chaturanga Dandasana) is the low plank transition that trains whole-body integration—body parallel to the floor, supported on hands and toes.

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How to Perform

1
Begin in plank with wrists under shoulders, legs strong, and core engaged.
2
Shift forward so shoulders stack slightly past wrists while heels press back.
3
On an exhale, bend elbows to 90 degrees, hugging them close to ribs as body stays in one line.
4
Keep chest broad, gaze slightly ahead, and thighs active without dropping hips.
5
Hold for a breath or two, then transition to Upward-Facing Dog, Cobra, or lower all the way down.

Benefits

Builds upper-body and core strength for vinyasa transitions.
Stabilizes shoulders and wrists through controlled eccentric loading.
Teaches body awareness and alignment for arm balances and inversions.

Alignment Cues

Wrists under elbows with forearms vertical.
Elbows at 90 degrees hugging ribs.
Body forms one line from crown to heels.
Shoulder heads stay lifted, not dipping below elbows.

Common Mistakes

No common mistakes listed.

Contraindications

• Acute wrist, elbow, or shoulder injury
• Pregnancy after first trimester without modifications
• Severe carpal tunnel syndrome

Recommended Props

Blocks under shouldersStrap around upper arms