Chaturanga Dandasana- Four- limbed Staff pose

Tone your core, arms, and back with this super cool yoga posture. Try the normal plank if your arms are not strong enough or you have any back or shoulder injuries. It is also advisable to refrain from practicing this posture if you have wrist or elbow injuries.

Steps of Chaturanga Dandasana

• First take a position of Downward facing dog pose (Adho Mukha Svanasana) after that come into plank pose (Note that your shoulder bones are pushed immovably against your back and that your tailbone is pushed towards the pubis.)
• Keep your arms fully extended and keep your spine completely erect.
• Breathe out, bend your elbows and keep down your lower body towards the ground but not touching it, stop at a point when you are few inches away from the floor or ground.Chaturanga-Dandasana-steps
• Keep your body parallel to the ground and your hips ought to be straight. Turn your legs inward during this position.
• Keep wide space between your shoulder blades.
• Your elbows ought not be spread outwards but rather be pushed back downwards towards the heel.
• Assure that your neck is adjusted straight with the rest of body and press the base of your forefingers to the ground.
• Remain in this position for around 10-30 seconds and after that breathe out and rests gently on the floor.
• Repeat this process for 3 to 6 times.

Benefits of Chaturanga Dandasana

• Strengthens Arms, wrists and abdomen.
• Beneficial for those people who are suffering from back problems because it strengthens the back muscles.
• Boost the flexibility, balance and stability.
• Makes your triceps and biceps strong.
• Gives strength to the muscles of the wrists.
• It tones the abdomen.
• Gives strength to the core abdominal muscles.