Monday, December 7, 2009

Chaturanga Dandasana

The Four Limbed Staff Pose

Last week we learned about Dhanurasana or the Bow pose. I understand that it might not be that easy to do that pose. But well Practice makes man Perfect. Don’t you think? So do those pose every time, slowly and slowly one would be the masters of those poses. Today we would learn about a simple pose called as Chaturanga Danadasana also called as The Four Limbed Staff pose.

The word “Chatur” means four, while “anga” means limbs of the body, “Danada” means a staff. The whole pose represent one on all the four limbs of the body and keeping it as stiff as a staff or “Danada” ,thus the name in Sanskrit “Chaturanga Danadasana” .

How to Do the pose:
  1. Lie flat on the floor [mat] face downwards, spine straight, both the limbs straight, arms apart from the body, but on the side of the body.
  2. Now before doing the pose, bend the elbows and place the palms on the side, by the side of the chest. Both the feet should be around foot apart from each other.
  3. Slowly inhale in and then exhaling out slowly lift the whole body on the palms and the toes of the body. Make sure that the whole body should be as stiff as a stick or danda. The body now is parallel to the floor only touching to the ground on your palms and the toes.
  4. Slowly extend the whole body a little forward so that the tips of the toes bear all the body weight.
  5. Stay in that pose for a while .One may repeat this again for some more times.

  1. This pose is challenging, thus perform this pose only after you have attained certain stage of yoga class.
  2. If you have issue with your wrist like old fracture, please do this exercise only under expert guidance.
  3. Carpel Tunnel syndrome and pregnancy are two condtions when one should not do this pose.
  • Strengthen the arms and the wrists.
  • Develop mobility and power to the arms.
  • Tones the abdominal organs.

Chakra: Manipura Chakra

Posted By Sudeep

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