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Chaturanga Dandasana - Four-Limbed Staff Pose


The name comes from the Sanskrit words "chatur" meaning "four", "anga" meaning "limb", "danda" meaning "staff" and “Asana” meaning “pose”.The "staff" of the pose refers to the spine — the main support system of the body.When performed correctly,the body resembles a rod or staff,with the spine in one straight line.An essential element of Sun Salutations,Chaturanga is a powerful strength-builder and arm balance.
Benefits : Increases strength and flexibility in your wrists.
Builds muscle on your arms, shoulders, and back.
Lengthens and tones your core muscles.
A good preparation for any arm balances or work with inversions.

Women who are pregnant should not practice this pose
Note: Beginners: Drop your knees to the floor until you build enough strength to support the body with the arms.
Avoid doing this asana. Read this section carefully before you do it.
Avoid the practice of this pose if you suffer from
Carpel Tunnel syndrome
Lower back injuries
Wrist, or shoulder issues or injuries

How to do this asana:

Begin in Plank Pose. Keeping your elbows directly over your wrists, slowly lower your body to hover a few inches above the floor. Keep your back flat.Now exhale and bend your elbows while you lower your body towards the ground. Stop lowering your body when you are a few inches away from the ground.Ensure that your neck is aligned straight with the rest of your body and press the base of your index fingers to the ground.Stay in this position for about 10-30 seconds and then exhale and lie down lightly on the floor or go in to the Plank Pose.
Step 1: Start in plank position with the outer edges of your shoulders aligned above your middle fingers on the ground.
Step 2: Now exhale and bend your elbows while you lower your body towards the ground.Stop lowering your body when you are a few inches away from the ground.
Step 3: Your body should be parallel to the floor and your hips should be straight. Ensure that your legs are turned inward while in this position. Try to tuck your tailbone under and towards your pubis so that your legs stay straight.
Step 4: Ensure that your neck is aligned straight with the rest of your body and press the base of your index fingers to the ground.
Step 5: Stay in this position for about 10-30 seconds and then exhale and lie down lightly on the floor or go in to the Plank Pose.


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