How to do Chaturanga Asana (Four-Limbed Staff Pose)
Chaturanga Asana, also known as Chaturanga Dandasana or Four-Limbed Staff Pose, is one of the most essential yoga postures for building strength, stability, and endurance. This foundational yoga pose improves arm strength, tones the core, enhances posture, and prepares the body for advanced yoga practices. In this step-by-step guide, learn how to correctly practice Chaturanga Asana along with its powerful health benefits.
Step-by-Step Instructions for Chaturanga Asana
- Start in makarasana (crocodile pose), that is, lie down on your stomach and take a few deep breaths.
- By inhaling, place your hands forward beside your trunk.
- Slowly bend the elbows and shift your body weight onto your arms. Keep elbows close to your body, aligned with your trunk, not too wide near the shoulders or waist.
- Lift your body and balance on your hands and toes. Keep the knees straight without bending.
- Keep the head, neck, and trunk in one line, almost parallel to the floor. Avoid knee movement or imbalance.
- Stay in this position for a few breaths.
- Exhale, gently lower your body, relax in Makarasana, repeat the posture 4 to 5 times. With practice, gradually increase the duration.
|
