Chaturanga Dandasana :-
Chaturanga Dandasana IAST: Caturaṅga Daṇḍāsana) or Four-Limbed Staff Pose, also known as Low Plank, is a Yoga asana, in which a straight body parallel to the ground is supported by the toes and palms, with elbows at a right angle.
In Chaturaṅga Daṇḍāsana the hands and feet are on the floor, supporting the body, which is parallel to and lowered toward, but not touching, the floor. It looks much like a push up, but with the hands quite low (just above the pelvis), and the elbows kept in along the sides of the body.
When performed correctly, it can help prepare the body for arm balance asanas by strengthening important muscles and promoting good form.
In vinyasa styles of yoga, Caturaṅga Daṇḍāsana is part of the Sun Salutations Sūrya Namaskāra A and B. In the sequences it is performed on an exhale, and the dṛṣṭi is the nāsāgra with the face pointing forwards. In Sūrya Namaskāra A it is the fourth count , and in Sūrya Namaskāra B it is performed on the fourth, eighth and twelfth .
In yoga practice without vinyasa the asana is simply held for a period of time (for instance, 30 seconds) with continuous breathing.
Variation with straight arms
Beginners can practise with the knees on the floor, or keeping the arms straight, before attempting the full pose.
This asana helps to tone arm and forearm muscles and develops flexibility and power in the wrists, as well as toning abdominal organs and building repository muscles.
As the shoulder joint is supported by muscles and tendons alone, those with weak muscles risk winging the shoulder blades in the pose, resulting in shoulder or elbow pain or clicking.
Lumbar hyperextension and hip flexion is a result of weakness in this asana, which can be corrected by activating the hamstrings.
Strengthens arm, shoulder, and leg muscles.
Develops core stability.
Prepares body for inversions and arm balances.
Emotional Benefits :-
Increases stamina . Invigorates the mind and body .
contra – indication :-
There are certain circumstances when you should avoid this pose. No yoga pose in general should be practice when there is an injury in the body. And the same rule applies for this pose. Any kind of wrist, shoulder or back injury would be risky to practice this pose. Carpal Tunnel syndrome symptoms will make it worse if this pose is practiced. On the other hand one can go slow on this pose with Carpal Tunnel Syndrome if guided well by an experienced teacher. Someone with a weak back should go step by step with this pose and watch for any signs from the body while at the practice of Chaturanga Dandasana.