Four-Limbed Staff Pose Yoga

Sanskrit name: Chaturanga Dandasana

English name: Four-Limbed Staff Pose

Chinese name: Four-column type

As part of a series of traditional sun liturgical poses, the four-pillar brace is a very challenging pose.（chaht-tour-ANG-ah don-DAHS-anna）

chaturanga = limbs (chaturanga = limbs)

danda = column (extended from the entire spine or trunk to column)

Effectiveness-Strengthen arms and wrists-Strengthen abdomen

Contraindications/warnings-pregnancy-carpal tunnel syndrome

cultivation technique

1. Bend your elbows in a flat position to lower your body position parallel to the ground. Top of head facing forward, so that the entire spine to heel into a straight line.

2. Clamp your elbows inward close to your ribs, yoga and expand your shoulder blades to both sides.

Chaturanga Dandasana is a position in traditional solar worship. Or it can be used as a stand-alone practice pose for 10 to 30 seconds. When this position is completed, slowly lower your body to the prone position.

Beginners Tips When you first start, it can be very difficult to complete Limb Support completely. Only if your arms, back and legs are strong enough can you support your body. Start with the flatbed pose, first slowly put your knees on the ground, then bend your elbows, and breathe so that your chest is close to the ground. (Internship Editor: Wu Jinyu)