Meaning of Chaturanga Dandasana

To understand the meaning of Chaturanga Dandasana, it can be divided into four parts, Chatur + Anga + Danda + Asana i.e. four + body part + Danda + Mudra i.e. a posture straightened like a stick with four parts of the body. That is why this posture is called Chaturanga Dandasana. Known as Four Staff Pose in English.

The continuous practice of this asana strengthens the shoulders, back and legs. By doing this asana, it is beneficial to make the body fit. If you are a fitness freak and want to know more about yoga poses, then you can join a  Yoga School in Rishikesh, India.

 How to do Chaturanga Dandasana : 

• To do Chaturanga Dandasana, lie down on your back on a yoga mat.
• Keep breathing normally and calm the mind. 
• Place the palms of both your hands beside the chest and place them on the ground.
•  Then place the toes of the feet on the ground.
• Raise the body up so that the entire weight of the body falls on the palms and toes.
• In this position, stabilize the body for 15 to 25 seconds.
• Keep breathing in and out normally.
• After keeping the body stable for some time, lie down on the stomach.
• Note that the hands should not be kept straight, they should be bent at 90°.

Chaturanga Dandasana :

Chaturanga Dandasana easy way:

For some people, there may be difficulty or trouble in doing Chaturanga Dandasana in the beginning. This asana can be done easily. First of all, you can take support by keeping your knees bent on the ground.

Another way to do this asana is by keeping your hands straight. With its gradual practice, one can do full Chaturanga Dandasana.

They should not do Chaturanga Dandasana :

• If you have severe pain in your hands and feet, then this asana should not be done.
• If there is any serious problem in the shoulder and waist, do not do this.
• People who have the problem of high blood pressure should not do this.
• If you have any kind of serious illness or problem, then before doing this asana, do it under the advice and supervision of a doctor or yoga expert.

Precautions :

• While doing this asana, it is necessary to keep the back straight.
• One should not be in a hurry while doing this asana.
• If there is any kind of difficulty while doing this asana, then you can do it by bending the knee and keeping it on the ground.

 Benefits : 

• The practice of Chaturanga Dandasana helps in strengthening the shoulders and arms.
• Its continuous practice helps in toning the body.
• By doing this asana, there is a glow in the face.
• Helps in reducing chest fat.
• This asana gives benefits to reduce obesity.
• It is beneficial in reducing belly and waist fat.
• Helps to strengthen the legs.

Question: When and how long do Chaturanga Dandasana?

Answer: Doing this asana on an empty stomach in the morning gives more benefit. This asana can also be done in the evening, but do this asana after 3 to 4 hours after eating food.

Chaturanga Dandasana can be performed initially with the body immobilized for 15 to 25 seconds and repeated 3 times. After practicing this asana, gradually increasing the time limit can be repeated for 30 to 60 seconds and 4 to 5 times.

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