Health Benefits of Chaturanga Dandasana

  • Author :
  • TATA AIG Team
  • Last Updated On :
  • 11/07/2024

The ancient practice of yoga is revered for its profound impact on both the body and mind. The benefits of yoga are well-documented. Yoga is celebrated for its transformative effects on your physical strength, mental clarity, and overall vitality.

Amidst the many yoga poses that contribute to health, one particularly challenging yet immensely rewarding posture is Chaturanga Dandasana. While its appearance may seem tough at first glance, this pose holds the potential to remarkably transform your body.

Find out more about chaturanga dandasana benefits and how this four-limbed staff pose impacts your body and mind if you practice it daily.

What is the Chaturanga Yoga Pose?

Chaturanga Dandasana is derived from Sanskrit. 'Chatur' signifies four, and 'Anga' represents limb. The chaturanga dandasana yoga posture intricately engages all four limbs of the body.

Commonly referred to as a low plank, this pose is similar to the traditional plank position. However, it distinguishes itself by the bending of the elbows and a lower stance.

The execution of Chaturanga Dandasana requires you to maintain a straight line from head to heels, with the body hovering above the ground parallelly.

Chaturanga Dandasana is practiced in Ashtanga, Vinyasa, and Hatha yoga. This dynamic pose not only tests your physical strength but also promotes the harmonious development of various muscle groups. It particularly focuses on the strengthening of the arms, back, shoulders, and abdomen. You are also required to engage your hands and wrists in this pose, which contributes to overall upper body strength.

While the external appearance of the pose may seem challenging, the incorporation of Chaturanga Dandasana into your daily yoga practice can have numerous health benefits.

What are the Benefits of Chaturanga Dandasana?

Here are some chaturanga asana benefits:

Increases flexibility

Chaturanga Dandasana serves as an effective method for enhancing overall body flexibility. By stretching the muscles throughout the body, this pose helps your body warm up and gain flexibility.

Strengthens arms

Chaturanga Dandasana requires you to engage the forearms, arms, and wrists. It requires you to balance the body on your hands, which results in powerful and toned biceps and triceps and enhanced arm strength over time.

Strengthens back and core muscles

Apart from your arms, dandasana yoga also strengthens the spine and core muscles. The pose helps correct your posture, improve stability, and build a strong core. It eliminates back issues and corrects its ailment.

Prepares you for advanced yoga poses

Chaturanga dandasana yoga is used as a preparatory pose for advanced yoga asanas. It is often included in warm-up asanas, such as the Surya Namaskar. The pose lays the foundation for more complex movements, enhances body balance, and allows practitioners to build strength for advanced yoga poses and exercises like push-ups.

Improves overall body health

Like any other yoga pose, the Chaturanga Dandasana also contributes to overall body health. The pose targets multiple areas to promote your holistic well-being.

Balances chakras

Apart from physical strengthening, the Chaturanga Dandasana also helps you build a spiritual connection. The pose rejuvenates the third chakra, Manipura. Activating this chakra is associated with heightened self-worth and awareness of one's identity. Practicing the pose regularly can improve your confidence and self-esteem.

How Do You Perform Chaturanga Dandasana?

Here are the steps to performing the chaturanga yoga pose:

Start by sitting on your heels in a kneeling position. Keep your spine upright and your palms resting on your thighs.

Walk your hands forward as you extend your legs behind you and transition into a plank position. Keep your hands directly under your shoulders, fingers spread wide, and engage your core to maintain a straight line from head to heels.

Turn your toes inward so they point towards each other. Balance your body on your toes and hands and keep your gaze forward to maintain a neutral neck position.

As you exhale, slowly lower your body towards the floor by bending your elbows. Keep your elbows close to your ribs, forming a 90-degree angle with your upper arms.

Lower your body until your shoulders are at the same level as your elbows.

Once in the lowered position, hold the Chaturanga Dandasana pose for 10 to 20 seconds.

On an exhale, press through your palms and straighten your arms to return to the full plank position.

Exhale as you bend your knees and walk your hands back towards your feet.

Lower your hips towards your heels and return to the kneeling position.

To Sum It Up

Now that you know the chaturanga dandasana steps and benefits, make it a point to practice this asana regularly. However, keep in mind that Chaturanga Dandasana requires strength and proper alignment, so listen to your body and gradually build up to the full pose.

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What are some chaturanga dandasana benefits and contraindications?

Chaturanga Dandasana offers a myriad of benefits, including the strengthening of core and arm muscles, improvement of shoulder stability, and development of wrist strength. It promotes body awareness and mindfulness. However, it may not be ideal for individuals with wrist issues, shoulder problems, or lower back pain. Pregnant women and beginners should also practice it with caution and under the guidance of a yoga instructor.

Can Chaturanga Dandasana be practised daily?

Yes, the pose can be practised daily. However, the frequency of practice depends on your fitness level and any existing health conditions.

Is Chaturanga Dandasana an advanced pose?

Yes, Chaturanga Dandasana is an advanced pose which can take some time to perform. However, daily practice can help you master it.

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