How To Teach Four Limbed Staff Pose
Chaturanga Dandasana

Sanskrit
Chaturanga Dandasana

catur = four
anga = limb
danda = staff (refers to spine)
asana = posture or seat

Directions

1) From Plank Pose, firm shoulder blades against back ribs & press tailbone toward pubis.

2) With an exhale lower body a few inches above floor. Keep legs active & turned slightly inward. Draw pubis toward navel.

3) Don’t let elbows splay out to sides.

4) Press bases of index fingers firmly to floor.

5) Look forward.

6) Release with an exhale.

Video

http://youtu.be/wljya7wWews

Benefits

Anatomy

Ankle is dorsiflexed
Elbow is flexed
Hamstrings, adductor magnus and gluteus maximuswork concentrically in the legs
Hand muscles are active
Hips are adducted, rotated internally and exhibit neutral extension
Knee is extended
Obliques, rectus abdominis and psoas minor work eccentrically to keep spine stable
Pectoralis major, pectoralis minor, coracobrachialis, and triceps work eccentrically.
Pronators are active
Psoas major, iliacus, and rectus femoris work eccentrically to keep hip in neutral extension
Scapula is protracted or neutral
Serratus anterior works eccentrically
Spine and sacroiliac joint are neutral
Spinal muscles work concentrically
Wrist is extended

How To Teach Four Limbed Staff Pose | Chaturanga Dandasana