Chaturanga Dandasana

YOGA POSTURES A great source for Yoga Postures by Mark Giubarelli.

white space

Tadasana Downward Dog Cobra pose Headstand Shoulderstand Warrior 1 pose Warrior 2 pose Triangle pose Half Moon pose child pose Cat Pose

Chaturanga Dandasana

white spaceChaturanga Dandasana Four Limb Staff Pose<

Translation: Four Limb Staff Pose

white space

Keeping the spine as straight as possible with your arms in the fully extended position shoulder width apart, lower yourself slowly to the mat until the elbows line up horizontally with the spine.

white space

Look forward or down trying to keep a straight line in the spine and the legs. Engage the core abdominal muscles by tucking the navel in and up and and tuck the tailbone in to prevent a collapse in the lower back.

white space

Use the bicep muscles a little by pushing down on the thumbs. Increase the use of the inner arm muscles further by tucking the elbows into the sides of the body and rotating the shoulders externally.

white space

white space

Glance down and back at the chest feet and navel. A quick glance can reveal so much about alignment. Make adjustments to correct posture.

Chaturanga Dandasana Four Limb Staff Posewhite space

This pose increases strength, balance and stability by developing many muscles, including the triceps and biceps, pectoralis major in the chest, the abdominal muscles, deltoids muscles, the scapular muscles and rotator cuffs.

white space

“Keep the element of space between the wrists and forearms by using the element of fire.” This is done by engaging forearm muscles and tendon endings to create a slight lift in the wrists. These muscles are the extensor pollicis brevis, abductor pollicis longus, extensor pollicis longus which are small muscles that run along the inside of the arms and are used for thumb movements. Other muscles and tendons such as the extensor digitorum (communis), the extensor digiti minimi, extensor carpi ulnaris, extensor carpi longus, flexor carpi radialis, flexor digitorum profundus and the flexor digitorum superficialis.

white space

Shown opposite and below is the pose after the body has been moved forward. This is usually done when this pose leads into a backbend such as Cobra. It is also a good variation that strengthens and stretches muscles in the ankles.

white spacewhite space

Vinyasa Yoga postures to transition from and to:

Downward Facing Staff Pose Parsva Dandasana astangasana Yoga Posture Samabhasana cobra pose Bhujangasana Downward Facing Dog pose Downward Dog cat pose flow Balasana child pose Adho Mukha Dandasana Chaturanga Dandasana Astangasana Salabhasana Bhujangasana Adho Mukha Svanasana Eka Pada Adho Muka Svanasana Cat Flow Balasana white space

Yoga Teacher Tips
Encourage students to check their own alignment. This will make them responsible for their own alignment and causes a growth in the students personal awareness and confidence in personal practice.

white space

“There is an actual name for the style of teaching students to correct their own alignment. It is called the self check style.”
white space

Chaturangasana four limb pose

white space

yoga fitness yoga fitness exercises yoga fitness exercise




  These yoga mats are featured in the videos. Tried and tested over thousands of classes. Click on any of the images below to get one.

Get the latest yoga videos!


Click below to watch the videos.
I want you to join me and practice “The Hollywood Yoga Challenge”.


Get the latest videos.

Join me and get fit with Yoga!