How To Do & Muscles Worked

four limbed staff pose
(Chaturanga dandasana)

In yoga, many exercises are broken up with a chaturanga flow in between. A chaturanga is a fantastic total body exercise that works on stability and control. The slower you can control the movement, the better.

  • Easy
  • Moderate
  • Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Four limbed staff pose

Primary Muscles

Chest Triceps

Secondary Muscles


Exercise Type

Yoga icon

How to do four limbed staff pose (Chaturanga dandasana) Properly

Step by Step Guide

Begin on all fours in a high plank position with the hands under the shoulders and feet hip distance apart. Engage the abs to maintain a neutral spine.

First shift your bodyweight forward so that the shoulders move forward past the hands and weight is shifted forward more into the toes.

Then bend at the elbows to lower the body down a few inches toward the ground - without dropping to the ground.

Straighten the arms to return back up to the beginning high plank position.

Repeat for the desired reps.

Common Mistakes

A common mistake is holding this stretch for too long which can be dangerous and occlude blood flow to the brain. So instead, do only 5-second holds and relax. Do not continue this exercise if you feel dizzy or disoriented.


Animation of how to do Four limbed staff pose