Chaturanga Dandasana-Four Limbed Staff Pose

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The term Chatur would mean 'four', 'Anga' would mean 'limb' and 'Dhanda' would mean a 'staff'. Hence called the 'Four limbed staff pose'. It is one of the asanas in the Surya Namaskar or Sun salutation sequence of asanas.

1.Lie flat on the floor with the face down.

2.Bend the elbows and place the palms by the side of the chest. Have the feet about a foot apart.

3.Exhale and raise the body from the floor supporting it on the hands and toes.

4.The body should be as stiff as a staff , parallel to the floor from head to heel with knees tightened.

5.Remain in this pose for sometime with normal breathing.

6.Slowly extend the whole body forward with the feet resting on the upper portion of the toes.

7.Remain in this position for about 30 seconds breathing normally or deeply.

8.One could repeat the movement several times.

9.Relax.

Benefits

The pose strengthens the arms and the wrists. It also tones and contracts the abdominal organs.