{"id":422,"date":"2016-08-13T16:12:18","date_gmt":"2016-08-13T10:42:18","guid":{"rendered":"https:\/\/vinyasayogaacademy.com\/blog\/?p=422"},"modified":"2026-04-03T07:06:11","modified_gmt":"2026-04-03T07:06:11","slug":"benefits-of-chaturanga-four-limbed-staff","status":"publish","type":"post","link":"https:\/\/vinyasayogaacademy.com\/blog\/benefits-of-chaturanga-four-limbed-staff\/","title":{"rendered":"BENEFITS OF CHATURANGA FOUR LIMBED STAFF"},"content":{"rendered":"\n[et_pb_section fb_built="1" _builder_version="3.22" custom_padding="0px|||||"][et_pb_row column_structure="2_3,1_3" use_custom_gutter="on" gutter_width="2" make_equal="on" _builder_version="4.2.2"][et_pb_column type="2_3" _builder_version="4.2.2" background_color="#f7f7f7" custom_padding="40px|20px|40px|20px|false|false" border_width_all="1px" border_color_all="#d8d8d8"][et_pb_image src="https:\/\/vinyasayogaacademy.com\/blog\/wp-content\/uploads\/2020\/03\/chaturanga-dandasana-scaled.jpg" _builder_version="4.2.2" custom_margin="||30px||false|false" hover_enabled="0"][\/et_pb_image][et_pb_text _builder_version="4.2.2"][\/et_pb_text][et_pb_text _builder_version="4.2.2"]

The Four Limbed Staff yoga pose strengthens your arms, wrists and abdomen. It is also a good preparation pose for more challenging arm balancing poses<\/p>\n

INSTRUCTIONS<\/h3>\n

1.\u00a0<\/span><\/strong>From Standing Forward Fold, step or jump both feet back 4-5 feet into a push-up position.<\/p>\n

2.<\/strong>\u00a0<\/span>Spread the fingers wide apart with the middle finger pointing forward, press into the palms with the arms are straight. Tuck the tailbone under so the legs, hips and torso are one straight line. Press the crown of the head forward and with the toes tucked, press the heels back.<\/p>\n

3.<\/strong>\u00a0<\/span>Exhale and keep the body in a straight line as you lower down towards the floor, holding 4-6 inches above the floor. Have a 90 degree bend in the elbows and keep the shoulders at the same height as the elbows.<\/p>\n

4.\u00a0<\/span><\/strong>\u00a0Breathe and hold for 1-4 breaths.<\/p>\n

5.<\/strong>\u00a0<\/span>To release: either inhale up to plank pose or exhale all the way down to the floor.<\/p>\n

BENEFITS + CONTRAINDICATIONS<\/h3>\n

Benefits:\u00a0<\/span><\/strong>Chaturanga builds upper and core body strength, lengthens the spine and strengthens the low back muscles.<\/p>\n

Contraindications:<\/strong>\u00a0<\/span>Recent or chronic injury to the arms, back or shoulders.<\/p>[\/et_pb_text][\/et_pb_column][et_pb_column type="1_3" _builder_version="4.2.2" background_color="#f7f7f7" custom_padding="40px|20px|40px|20px|false|false" border_width_all="1px" border_color_all="#d3d3d3"][et_pb_image src="https:\/\/vinyasayogaacademy.com\/blog\/wp-content\/uploads\/2020\/03\/OUR-PHILOSOPHY.jpg" url="https:\/\/vinyasayogaacademy.com\/" module_class="sticky" _builder_version="4.2.2"][\/et_pb_image][\/et_pb_column][\/et_pb_row][\/et_pb_section]\n","protected":false},"excerpt":{"rendered":"

The Four Limbed Staff yoga pose strengthens your arms, wrists and abdomen. It is also a good preparation pose for more challenging arm balancing poses INSTRUCTIONS 1.\u00a0From Standing Forward Fold, step or jump both feet back 4-5 feet into a push-up position. 2.\u00a0Spread the fingers wide apart with the middle finger pointing forward, press into […]<\/p>\n","protected":false},"author":1,"featured_media":424,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"\n

Welcome to WordPress. This is your first post. Edit or delete it, then start writing!<\/p>\n","_et_gb_content_width":"1080","footnotes":""},"categories":[278],"tags":[121,122,123,124,125],"class_list":["post-422","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-benefits-health","tag-benefits-of-chaturanga-dandasana","tag-benefits-of-four-limbed-staff","tag-chaturanga-dandasana","tag-four-limbed-staff","tag-instructions-for-chaturanga-dandasana"],"_links":{"self":[{"href":"https:\/\/vinyasayogaacademy.com\/blog\/wp-json\/wp\/v2\/posts\/422","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vinyasayogaacademy.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vinyasayogaacademy.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vinyasayogaacademy.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/vinyasayogaacademy.com\/blog\/wp-json\/wp\/v2\/comments?post=422"}],"version-history":[{"count":1,"href":"https:\/\/vinyasayogaacademy.com\/blog\/wp-json\/wp\/v2\/posts\/422\/revisions"}],"predecessor-version":[{"id":2585,"href":"https:\/\/vinyasayogaacademy.com\/blog\/wp-json\/wp\/v2\/posts\/422\/revisions\/2585"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vinyasayogaacademy.com\/blog\/wp-json\/wp\/v2\/media\/424"}],"wp:attachment":[{"href":"https:\/\/vinyasayogaacademy.com\/blog\/wp-json\/wp\/v2\/media?parent=422"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vinyasayogaacademy.com\/blog\/wp-json\/wp\/v2\/categories?post=422"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vinyasayogaacademy.com\/blog\/wp-json\/wp\/v2\/tags?post=422"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}