Sanskrit Name: Chaturanga Dandasana (chaht-tour-ANG-ah don-DAHS-anna)
chaturanga = four limbs (chatur = four, anga = limb)
danda = staff (spine, the central “staff” or support of the body)
- Begin in Plank Pose
- Firm your shoulder blades against your back and press your tailbone toward your pubis
- As you exhale, hinge forward and slowly lower your torso and legs to a few inches above and parallel to the floor; squeeze your elbows into your side body as you do so
- Keep your core engaged and avoid swaying your lower back toward the floor
- Maintain active feet and draw your pubis toward your naval
- Keep broadening the shoulder blades and keep squeezing your elbows in
- Press the base of your index fingers firmly to the floor
- Lift the top of your sternum and gaze forward
- Lower only halfway to the ground
Benefits: This pose strengthens the arms and wrists and tones the abdomen.
Contradictions: Practice with caution if you have carpal tunnel syndrome or if you are pregnant.
Know Your Asana: Chaturanga Dandasana is one of the poses in the Sun Salutation sequence and is a pose that's supposed to make sex better.