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Chaturanga Dandasana (Four Limbed Staff Pose) To Strengthen The Muscles

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One of the major reasons why your movement gets affected is because of the weakness of muscles. Muscles form an important part of our body; hence, even the slightest damage might affect your day-to-day activities.

It isn't just the movement, if your muscles are damaged it affects your heart, the blood flow and also your digestion. If not taken care of on time it might lead to severe consequences and might as well leave you bed ridden for years.

Also Read: Yoga Asana To Strengthen Knees And Ankles

Chaturanga Dandasana (Four Limbed Staff Pose) To Strengthen The Muscles

So how do we take care of our muscles? There are several nutritional supplements available in the drug stores which can be added to your daily diet to improve the muscle health. There is no doubt that these supplements would help you to build up your muscle health, but these could just be a temporary solution.

If you are looking for a permanent solution to strengthen your muscles, then yoga would certainly be one of the best options.

Also Read: Yoga to Get Flat Tummy

Chaturanga Dandasana commonly known as the Four Limbed Staff Pose is one such yoga asana which helps in strengthening the muscles.

The word Chaturanga Dandasana comes from the Sanskrit words, 'Chatur' which means four, 'Anga' which means limbs, 'Danda' which means staff and 'Asana' which means pose.

Here is the step-wise procedure to perform Chaturanga Dandasana. Take a look.

Step-by-step Procedure To Perform Chaturanga Dandasana:

1. To start off, from your standing position slowly come down to downward facing dog pose.

Chaturanga Dandasana (Four Limbed Staff Pose) To Strengthen The Muscles

2. Move both your feet back into a push-up position.

3. Lower your body down so that it is just few inches above the ground.

4. Your shoulder blades should be firmly pushed against your back and the spine should be placed straight.

5. The body should be parallel to the floor.

Chaturanga Dandasana (Four Limbed Staff Pose) To Strengthen The Muscles

6. The body should be supported by your toes and palms with elbows without touching the floor.

7. The legs should be turned inwards and straight.

8. The neck should be aligned straight.

9. The base of the fingers and palms should be pressed against the ground.

10. Take deep breaths and stay in the position for 10-20 seconds.

11. Slowly come out of the position.

Other Benefits Of Chaturanga Dandasana:

Helps to strengthen the abdominal muscles.
Helps to bring about balance and makes the body flexible.
Helps to strengthen the arms and wrists.
Helps to strengthen the spine.
Helps to provide relief from chronic back pain.


Those who have lower back, wrist or shoulder injuries and those who are pregnant should avoid chaturanga dandasana or else practise it under the guidance of a yoga instructor.

Read more about: yoga, asana, dandasana, muscle, strong, health
Story first published: Tuesday, August 2, 2016, 16:30 [IST]
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