If you’re new to yoga, you may be thinking, “Wait…What?!?! Why are we doing a push-up? I thought yoga was just a fancy name for stretching.”
*Evil laughter* “You thought wrong my friends!”
Yoga, in it’s Asana form, is movement that develops strength, control, and balance within the mind, body, and spirit/soul. (If you want to know more about how I define yoga, or if you are quite confuzzled by the term “asana,” read this blog post and pay attention to the pictures.)
Chaturanga Dandasana is one pose that helps practitioners of yoga develop the strength, control, and balance over the mind, body, and soul that they are searching for.
Chaturanga Dandasana – what is it?
In it’s simplest form, Chaturanga Dandasana more commonly known as Chaturanga is a tricep pushup. (The tricep is the muscle located on the back of the upper arm and connects to the elbow and shoulder joints.)
The name is derived from the Sanskrit, chatur, meaning “four,” anga, meaning “limb,” danda, meaning “staff,” and asana, meaning “pose.” Thus, chaturanga dandasana can be translates as “four limbed staff pose.”
https://www.yogapedia.com/definition/6552/chaturanga
Chaturanga Dandasan – how to do it?
If you’ve tried to do Chaturanga or a tricep push-up before, you know it’s TOUGH! All of the pushing power and strength is rooted behind you in the triceps muscle. You also need an incredibly strong core to keep the body in a straight “staff-like” line. This can be difficult if you are new to yoga and fitness, have recently had a baby, or are just naturally weaker in the arms and core. But, it’s important to build up the upper body and core strength so you can find success practicing Chaturanga as part of your yoga practice.
Now you’ll notice below that I give no cues for the head and neck while other how to Chaturanga tutorials might tell you to gaze forward. I simply choose not to. Ultimately, it is up to individual preference. Just pay attention to your body.
Modify, Modify, Chaturanga
Chaturanga Dandasana – on the wall
Chaturanga on the wall was really difficult for me to figure out. But it was great to throw me back to the beginner basics and change my perspective on this asana movement.
How to:
Begin facing a clean wall with your feet a little less than hips distance apart.
To find the distance between your body and the wall, bring your arms to your sides and bend your elbows so they are at a 90 degree angle parallel to the floor.
Allow your body to “fall forward” towards the wall and place your hands on the wall maintaining the angle of the elbow. You may need to step closer or further away from the wall to find the right spot.
Tighten your core and tuck your tailbone.
On an INHALE push your body away from the wall by extending the arms.
On an EXHALE lower your body towards the wall keeping the elbows close to the sides of the body.
Repeat this cycle 5-15x to increase strength. You could also add them to an arm or upper body workout by performing 5-15 repetitions of Chaturanga/tricep push-ups and repeating them over 3-4 sets.
During a yoga class
If there is open wall space, don’t be afraid to move to the wall to perform your version of Chaturanga Dandasana. A good teacher won’t mind as long as it doesn’t disrupt the other students in the class.
Chaturanga Dandasana – on knees
How to:
Start on your hands and knees in a table top position. Then walk the knees back slightly.
Root through your shins and the tops of the feet and shift your weight forward into a kneeling plank.
On an INHALE, engage the core, quads, and glutes by drawing each set of muscles to the bone. Think tight!
On an EXHALE, lower down until you just hover above the ground and your elbows are at or just below a 90 degree angle.
Hold here for 3 seconds before INHALING to push back up into your kneeling plank position. If your back/core start to “wave” when you push back to the starting position, then lower all the way to the floor and push back into table top before beginning again.
Practice kneeling Chaturanga 5-15x to increase strength. You could also add them to an arm or upper body workout by performing 5-15 repetitions of Chaturanga/tricep push-ups and repeating them over 3-4 sets.
During a yoga class
There is no shame in modifying Chaturanga to be done on your knees while you work to build the upper body strength to perform a full Chaturanga.
Chaturanga Dandasana – four limbed staff pose
How to:
Begin in a high plank. Feet flexed, legs active, tailbone tucked, core engaged, hands under shoulders.
INHALE
EXHALE to shift your weight forward over your hands as you lower down to hover just above your mat.
Hold here for 3 seconds.
INHALE to push up into your high plank.
If your back/core start to “wave” when you push back to the starting position, then lower all the way to the floor and push back into table top before beginning again.
Practice kneeling Chaturanga 5-15x to increase strength. You could also add them to an arm or upper body workout by performing 5-15 repetitions of Chaturanga/tricep push-ups and repeating them over 3-4 sets.
During a yoga class
You will typically see Chaturanga performed during Sun Salutations between the forward fold and upward facing dog. It will also be found during a Vinyasa sequence.
Chaturanga Dandasana
So there you have it. You now know how to modify forwards and backwards to strengthen your Chaturanga practice. Don’t let the difficulties of any pose, but especially Chaturanga Dandasana stop you from practicing yoga.
If you have any questions, write them in the comments section below. You can also find me on Instagram and Facebook at uplyft.wellness.
If this pose how to was helpful, please let me know. If you have other poses you want to learn, tell me in the comments below, and if you have any suggestions you think could make this content better, feel free to share them as well.
All my love!