In This Article
Chaturanga Dandana Asana this asana is mainly done to increase our physical strength there are many benefits of Chaturanga Dandasana for our body like it strengthens our hands our legs and even it makes our core stronger. This posture is almost like Plank exercise in appearance.
What is the meaning of Chaturanga Dandasana?
In Chaturanga Dandasana we balance our body on four limbs. “Chatur” means four and “Anga” means Body Parts and here Chaturanga referred to as four limbs, and according to Sanskrit “Dand” means punishment and “Asana” means posture (pose). This asana is also called a low plank.
(Read about Ardha Chakrasana).
How to do Chaturanga Dandasana its steps?
First, we will know how we can perform Chaturanga Danda Asana, after that we will discuss the benefits of Chaturanga Dandasana.
Steps for Chaturanga Dandasana.
1. For the practice of this asana, we will lie on a flat surface.
2. To practice this, we will place our chin on the ground and place both our hands on the side of the chest.
3. We will keep a similar distance between our feet and our shoulders.
4. After this, we will put our toes on the ground.
5. After this, we will do our elbows out and then bend our elbows in half and lift the whole body upwards.
6. We have to use our elbows and our toes while lifting our body upwards.
7. Then we have to restrain our body for some time in this state so that we can get more benefit for Chaturanga Dandasana.
8. During this time we have to keep our neck looking forward or down.
9. Then we have to bring our body slowly to the same state.
- Before practicing this, we have to practice ”Bhujangasana” or Adho mukha svanasana.
- While practicing this asana, our breath should be moving normally.
- It can be practiced from two to four times and the body can be kept steady for two minutes by taking twenty seconds head once per time.
(Learn How to do “Anulom vilom pranayam” Genuine method to do).
Benefits of Chaturanga Dandasana.
Now if we discuss the benefits of Chaturanga Dandasana, it is practised especially to strengthen physical strength and muscles.
1. For Back and spine:- The practice of Chaturanga Dandanasana especially has a positive effect on our back and our spine.
2. Improves body posture:- Many people have bad body posture or their spine is bent, then this asana is very beneficial in this condition.
3. Strengthens shoulders and hands:- By practising this asana, our arms and our shoulders become very strong and powerful because while doing this asana, there is a lot of pressure on our hands due to which it can be done.
4. Stronger core:- Chaturanga Dandasana has a great effect on our stomach, due to which our core becomes even stronger.
5. Physical and Mental stability:- Though there are many benefits of Chaturanga Dandanasana, by practising this asana we can focus on mental and physical stability and its practice is beneficial for the nervous system.
6. Strengthening legs:- While doing this asana, our feet and thighs are greatly affected, due to which they also become very strong and powerful.
7. Make us prepare:- Although there are many health benefits of Chaturanga Dandasana if you practice this asana regularly then this asana makes us ready to do many other yoga asanas.
Precautions for Chaturanga Dandasana.
We told how you can do Chaturanga Dandasana and what are the benefits of Chaturanga Dandasana for our body, but you also need to know what precautions we should take while doing this posture so that we can avoid this apprehension, to get the most out of this and do this posture well.
1. Any injury/ fracture:- If you have fractures in your hands and if you have injuries in your shoulders, then you should not do this asana. You should avoid this asana for a few days.
2. Headache or dizziness:- If you feel dizzy or headache while doing this asana, then you stop doing this asana immediately.
3. During pregnancy:- If you are in a pregnant state, please do not do Chaturanga Dandana Asana because in this stage it will be very difficult for you to do this asana.
4. Undergone any type of surgery:- If you have recently undergone some type of surgery or you have a deep injury in your body, do not do this asana for a few days.
5. Weak hands:- Many people’s hands are weak and thin and they are overweight. In this case, do not do Chaturanga Dandasana. You should first practise exercises like push-ups and Bhujangasana.
(Amazing Benefits of Pawanmuktasana).
Tips for Beginners.
- If you are a beginner and find it difficult to stay in this posture, then you should practice Bhujangasana and simple planks exercises for the first few days.
- While practising this asana, keep your body weight on your hands and the toes of your feet as much as you can and try to keep your body absolutely straight in this posture.
- When you have attained the state of Chaturanga Dandasana, after that you will keep your head looking forward.
How can we stay long in Chaturanga Dandasana?
If you want to stay in the Chaturanga Dandasana for a long time, then for this you will have to reduce your body weight and you will have to do many more asanas along with Chaturanga Dandasana to make your hands even stronger and your body will able to stand still in this posture.
(Increase your height with “Tadasana”).
What is the difference between Chaturanga Dandasana and Plank?
Chaturanga Dandasana and Plank are almost the same in appearance, but they both have a huge difference. If you are a normal person who follows a normal routine then it will not be very difficult for you to do Plank exercise but On the other hand, if you want to practice Chaturanga Dandasana, you may face some difficulties in the beginning because Chaturanga Dandasana is harder than normal planks exercises and for this reason, Chaturanga Dandasana has many benefits for our body.