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Chaturanga Dandasana- Four Limbed Staff Pose

Chatur = four, Anga = Limbs/ Part of body, Danda = Staff. This posture is similar to push-ups. This posture is a part of the Surya Namaskar (Sun Salutation A & B).



  • Start with Santolasana (the High Plank Posture).
  • Exhale and slowly lower down your body keeping your body straight and elbow to the sides of the body.
  • Stop at the point where the elbow is at 90 degrees, stay in this position for about 30 seconds.

Beginners Tips:

  • Do the same posture with your knees on the floor.


  • Strengthens the arms and wrists
  • Tones the abdomen


  • Carpal tunnel syndrome
  • Pregnancy