How to Do Chaturanga Dandasana (Four-Limbed Staff Pose)

Chaturanga Dandasana is a fundamental vinyasa yoga pose, but getting the alignment right can be tricky. Here’s how to set up Four-Limbed Staff Pose with proper form to build strength and protect the shoulders over time.

Step-by-Step Instructions for Chaturanga Dandasana

1. Begin in a Plank position with the shoulders stacked directly over your wrists.

2. Shift your weight forward onto your toes. Your shoulders will move in front of your wrists as you do this.

3. Soften your elbows slightly to engage the upper back, keeping the shoulder blades anchored and chest open.

4. Bend your elbows straight back, hugging them into your sides, to lower your chest toward the floor. Keep your neck neutral and your gaze down.

5. Stop lowering when your shoulders are level with your elbows. It’s fine to stop with the shoulders above the elbows, but don’t let them dip below, which means you’re staying well away from the floor.

6. Sometimes the Chaturanga becomes so transitional that you’d be hard-pressed to find a pose in it at all. Pause at the bottom (when your upper arms are parallel to the floor) for a beat to acknowledge the posture and build strength.

7. To transition to Upward Facing Dog, straighten your arms and move to the tops of your feet. Rolling over the feet looks cool, but it often lands you in a position where the shoulders are in front of the wrists. For a better alignment set-up, flip the feet one at a time.

Yogi's Tip: Vinyasas are always optional. It’s better to skip a Chaturanga than to push through with poor form.

Chaturanga Dandasana Basics

Sanskrit Meaning: Chatur (Four) Anga (Limb) Danda (Staff) Asana (Pose)
Yoga Level: Intermediate
Pose Type: Prone
Pose Category: Strength-building

Benefits of Four-Limbed Staff Pose

• Builds strength in the arms, shoulders, back, and core
• Improves body alignment awareness
• Develops control and stamina
• Prepares the body for arm balances and inversions

Key Alignment Cues

1. Shift Forward
   As you lower from Plank, bring your shoulders slightly forward of your wrists to set up a stable foundation.
2. Elbows Back
   Bend your elbows straight back, not out to the sides, to maintain control and protect the shoulder joints.
3. Hug the Ribs
   Hug your upper arms close to your ribs for more stability.
4. Full-Body Engagement
   Engage your core and legs to prevent the hips from sagging and to keep the body in one long, strong line.
5. Eyes Down, Neck Long
   Let your neck stay neutral and your gaze down to keep your spine aligned with the rest of your back.

Chaturanga Variations & Modifications

This pose can be deceptively challenging, especially when you’re still developing stability and body awareness. If your form starts to suffer, Chaturanga can be modified in several ways to support proper alignment and help you build the strength needed for the full expression of the pose:

1. Knees-down variation
   If you’re struggling to maintain a straight line from head to heels, bring your knees to the mat for added support while keeping the upper body aligned.
2. Wall Chaturanga
   Practice the pose against a wall to get a feel for the correct alignment without bearing your full body weight.

Why We Practice Chaturanga

Although often treated as a transitional movement, Chaturanga Dandasana deserves attention as a pose in its own right. When practised with proper alignment, it supports long-term shoulder health and encourages you to move with control, stay present, and build strength with intention.

How Yoga’s Approach to Chaturanga Dandasana Has Changed

Like many postures, the consensus about how to do Chaturanga Dandasana (and how frequently) has evolved over the past several decades.

Many yogis began to rethink their relationship to this pose after years of practice left them with shoulder injuries. The solution most have found is to do fewer Chaturangas with greater attention to alignment.

Not so very long ago, Four-Limbed Staff Pose was commonly taught with somewhat contradictory alignment cues. We were instructed to push back through our heels with our feet flexed and at the same time keep our elbows stacked over our wrists at a 90-degree angle after lowering into the full posture. But for most bodies, these two alignment points don’t play well together.

When we push back through our heels, our elbows will naturally be positioned behind our wrists. It makes more sense anatomically to come forward on the toes in our preparatory Planks, which moves the shoulders in front of the wrists. As you lower, your elbows will then naturally stack over your wrists, a position of stability and power. This can take some practice to get used to, but it is key to healthier shoulder joints over the long haul. And, in many bodies, it just feels better.

How and When to Modify Chaturanga

If you can’t maintain a straight line from the crown of your head to your heels during a controlled lowering of the body to hover above the floor, that’s a sign to modify the pose.

Try releasing your knees to the mat before you lower, to build strength and become comfortable with the optimal alignment. If you get tired during a session and your form starts to suffer, either switch to doing the pose with your knees down or skip it altogether.

Doing all the Chaturangas doesn’t win you a prize. Quality is more important than quantity.

Chaturanga Dandasana FAQs

How often should I practice Chaturanga Dandasana?

Chaturanga is commonly used in vinyasa flows, but it’s not necessary to include it in every sequence. Focus on quality over repetition, especially if you’re still working on strength and alignment. Even one or two well-aligned Chaturangas can be enough for a strong, safe practice.

Can beginners do Four-Limbed Staff Pose?

Yes! But if you're finding it difficult to maintain alignment or control, try lowering your knees to build strength gradually. Take your time and focus on form to avoid shoulder injuries.

Why is shoulder alignment so important in Chaturanga Dandasana?

Shoulder misalignment – like dipping too low or flaring the elbows – can lead to injury over time. Keeping your elbows over your wrists and shoulders in line helps you build strength safely and with control.