Balance · Intermediate
Four-Limbed Staff Pose
Chaturanga Dandasana·चतुरङ्ग दण्डासन·caturaṅga daṇḍāsana
Also called: Low Plank, Yogi Push-Up
Chaturanga is the most-injured pose in modern yoga because it's done dozens of times per class without proper form. The fix is simple: drop to the knees, OR don't lower below 90 degrees. Half Chaturanga is a legitimate full-time variant; there's no shame in it.
Benefits
- Builds the upper-body strength needed for arm balances and inversions
- Engages the core in a way few other poses do
- Connective tissue throughout the shoulders adapts and strengthens
- Foundation of vinyasa transitions — once dialed in, the whole flow practice opens up
How to practise Four-Limbed Staff Pose
- Begin in plank pose, shoulders over wrists, body in one line.
- Shift the weight slightly forward — shoulders move past the wrists.
- Exhale and bend the elbows straight back, hugging them close to the ribs.
- Lower until the upper arms are parallel to the floor (90-degree bend at the elbow).
- The body stays in one straight line — shoulders, hips, and heels aligned.
- Hold steady. Hug the elbows in — don't let them flare out.
- To exit: inhale to Upward Dog or lower fully to the floor.
Suggested hold: 15s · Breath: Paced
How Four-Limbed Staff Pose affects your doshas
In Ayurveda the same pose lands differently depending on your constitution. This is the lens the app uses to sequence your practice.
| Dosha | Effect | Notes |
|---|---|---|
| Vata | Neutral | broadly neutral |
| Pitta | Neutral | broadly neutral |
| Kapha | Balancing | a good fit — helps settle this dosha |
Who should avoid or modify this pose
- Don't practice with wrist, elbow, or shoulder injury
- Skip with rotator cuff issues — Chaturanga is the #1 cause of shoulder injury in modern yoga
- Pregnant women shouldn't practice past the first trimester
- Avoid with carpal tunnel syndrome
If you're pregnant, injured, or managing a condition, check with a qualified teacher or clinician before practising.
Modifications
- Lower to the knees first — Half Chaturanga is a legitimate full-time practice
- Stay in plank instead and skip the lower-down
- Lower only to the elbows-at-90 position, NEVER deeper (the shoulders can't safely go below the elbows)
- Use a yoga block under the chest as a safety floor — lower until the chest touches
Traditional source: Modern hatha — Modern asana, central to vinyasa flow practice. Not in HYP Ch. 1.