Chaturanga Dandasana

Lets deep dive in our fave posture :)

Mythology of this pose

The name Chaturanga Dandasana comes from Sanskrit:

 • “Chatur” (four),

 • “Anga” (limb),

 • “Danda” (staff or stick), and

 • “Asana” (pose).

This posture symbolizes the firm foundation of a staff or rod, representing the body’s strength and stability when supported by the four limbs. In yogic philosophy, the pose is often compared to the unwavering determination of warriors, as it requires focus, discipline, and mental resilience.

Chaturanga is often associated with the divine warrior archetype in Hindu mythology, like Lord Rama, who exemplifies strength, balance, and unwavering commitment to righteousness. The pose encourages practitioners to embody these qualities both on and off the mat.

How to Perform Chaturanga Dandasana

•  Starting Position: Begin in a high plank position with your shoulders stacked over your wrists and your body in a straight line from head to heels.

•  Engage the Core: Activate your core muscles by pulling your navel toward your spine to maintain stability.

•  Lower the Body: Shift your weight slightly forward and bend your elbows to a 90-degree angle, keeping them close to your sides.

•  Maintain Alignment: Keep your shoulders in line with your elbows, and avoid letting your hips sag or lifting them too high. Your body should remain parallel to the floor.

•  Hold the Pose: Breathe deeply and hold the pose for 10-20 seconds, or as long as you can maintain proper alignment.

•  Exiting the Pose: Lower your body gently to the floor to transition into Cobra Pose or Upward-Facing Dog.

Pro Tip: Concentrate on controlled movements and refrain from rushing into the pose. Utilize props if necessary to gradually build strength, as there's no benefit in forcing the pose and causing discomfort to your shoulders.

Benefits of Chaturanga Dandasana

•  Builds Upper Body Strength: Strengthens the arms, shoulders, chest, and wrists.

•  Engages the Core: Activates and tones the abdominal muscles, enhancing overall core stability.

•  Improves Posture: Strengthens the muscles that support the spine, promoting better posture.

•  Enhances Endurance: Teaches mental focus and physical endurance by holding a challenging position.

•  Prepares for Advanced Poses: Serves as a foundation for arm balances and inversions, building necessary strength and alignment.

•  Boosts Circulation: Encourages blood flow to the upper body and engages multiple muscle groups, improving circulation.

•  Promotes Mind-Body Connection: Enhances focus and mindfulness as you balance strength and alignment.

Disclaimer

•  Avoid Chaturanga if you have wrist, shoulder, or elbow injuries.

•  Individuals with weak core muscles or lower back pain should practice modified versions to prevent strain.

•  Beginners should focus on building strength gradually and avoid collapsing their chest or hips during the pose.

•  Pregnant individuals should skip this pose, as it puts pressure on the abdomen.

•  Always warm up with poses like Plank or Downward Dog to prepare your body for Chaturanga.

Using Yoga Props for Alternatives and Modifications

•  Knees-Down Chaturanga:

   • Lower your knees to the mat while maintaining proper alignment in your upper body.

   • This reduces the load on your arms and core while building strength gradually.

•  Using Yoga Blocks:

   • Place yoga blocks under your shoulders or chest for support. This helps maintain alignment and prevents excessive strain on the shoulders.

•  Wall Plank Variation:

   • Practice Chaturanga against a wall by placing your hands on the wall at shoulder height and lowering into a push-up position.

•  Inclined Chaturanga:

   • Use a sturdy surface like a bench or countertop to practice at an incline, reducing the intensity of the pose.

The Role of Chaturanga Dandasana in Wellbeing

Chaturanga Dandasana emphasizes the importance of balance, strength, and resilience. The posture teaches us to find stability in moments of challenge, both on and off the mat. It highlights the value of discipline, patience, and focus, qualities essential for overcoming obstacles in daily life. By engaging multiple muscle groups, Chaturanga also reminds us of the interconnectedness of the body and mind, promoting overall wellbeing.

Chaturanga Dandasana Mantra

“Om Dum Durgaye Namah”

 • Meaning: “I bow to Goddess Durga, who embodies strength and protection.”

 • This mantra fosters courage, resilience, and determination, helping you stay focused and strong during the practice.

Affirmation:

“I am strong, steady, and balanced. I embrace challenges with courage and grace.”

By practicing Chaturanga Dandasana, you develop physical strength and mental focus, laying a strong foundation for growth in both yoga and life.