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Four Limbed Staff Pose Chaturanga dandasana

1 min
30 score
5 kcal
Plank Variations
Static
Four Limbed Staff Pose
hourglass-icon 1 min
asana miniature
01:00
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Favorable effect

  • Activates the respiratory system
  • Strengthens the hands
  • Strengthens the wrists
  • Stimulates the cardiovascular system
  • Strengthens the back muscles
  • Tones the entire body

Contraindications

Pregnancy
High blood pressure

Technique of execution

Come up into a kneeling position. Place your hands on the floor. Press your toes into the floor, and straighten your legs. Place your feet shoulder-width apart. Bend your arms. Hold your body up at a short distance off the floor, using only the strength of your arms. Brace your elbows against your torso. Breathe evenly. Then bring your body down to the floor. Relax. Press your hands into the floor and sit back onto your heels. Keep your back straight. Let your palms rest on your thighs.

Upload date:2025-09-22T10:12:53+00:00

What to do if it does not work out, as in the video

1
If you are struggling to hold this posture without strain, try bringing your knees, chest and chin to the floor.
2
Another way to modify this posture, if you are feeling train – try switching to Plank Pose.
3
When in this pose, remember to shift your body weight evenly between your feet and arms. Keep your abdomen and glutes engaged.

Where can I meet

Lesson search
Challenges

Four Limbed Staff Pose occurs 37 times in ready-made lessons

Theme Title Time
Strength
Power Body 45 min
45 min
Strength
Power Body 60 min
60 min
Strength
Power Body 90 min
90 min
Strength
Strong Arms 60 min
60 min
Joints
Healthy Joints 20 min
20 min
Joints
Healthy Joints 25 min
25 min
Joints
Healthy Joints 30 min
30 min
Joints
Healthy Joints 45 min
45 min
Joints
Healthy Joints 60 min
60 min
Joints
Healthy Joints 90 min
90 min
Sex
Feminine Power 45 min
45 min
Sex
Feminine Power 60 min
60 min
Sex
Feminine Power 90 min
90 min
Sleep
Healthy Sleep 20 min
20 min
Sleep
Healthy Sleep 25 min
25 min
Sleep
Healthy Sleep 30 min
30 min
Sleep
Healthy Sleep 45 min
45 min
Sleep
Healthy Sleep 60 min
60 min
Sleep
Healthy Sleep 90 min
90 min
Lungs
Lungs Lymphatic Drainage 60 min
60 min
Lungs
Lungs Lymphatic Drainage 90 min
90 min
Blood Pressure
Blood Pressure Booster 60 min
60 min
Blood Pressure
Blood Pressure Booster 90 min
90 min
Back
Posture Correction 90 min
90 min
Habits
Quit Smoking 15 min
15 min
Habits
Quit Smoking 30 min
30 min
Advanced
Yoga for Advanced 45 min
45 min
Stress
Inner Harmony 25 min
25 min
Stress
Inner Harmony 30 min
30 min
Stress
Inner Harmony 60 min
60 min
Joints
Graceful Wrists and Hands 20 min
20 min
Joints
Graceful Wrists and Hands 45 min
45 min
Joints
Graceful Wrists and Hands 90 min
90 min
Back
Yoga for Shoulders and Shoulder Blades 60 min
60 min
Back
Yoga for Shoulders and Shoulder Blades 90 min
90 min
Habits
Without Sugar 15 min
15 min
Habits
Without Sugar 30 min
30 min

Four Limbed Staff Pose occurs 54 times in ready-made courses

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 17, 25
4 w. 17, 25
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 19, 21, 22, 23
4 w. 19, 21, 22, 23
Stress
Anti-Stress in 28 Days 4 w.
Day: 20
4 w. 20
Energy
Energy Wake Up in 28 Days 4 w.
Day: 25
4 w. 25
Arms
Strong Arms in 28 Days 4 w.
Day: 5, 17
4 w. 5, 17
Waist
Slim Waist Challenge in 14 Days 2 w.
Day: 5
2 w. 5
Back
Royal Posture in 14 Days 2 w.
Day: 13
2 w. 13
Joints
Healthy Joints in 14 Days 2 w.
Day: 13
2 w. 13
Self-Esteem
Self-Esteem Boost in 7 Days 1 w.
Day: 5
1 w. 5
Energy
Cheerful Morning in 7 Days 1 w.
Day: 7
1 w. 7
Waist
Slim Waist Challenge in 7 Days 1 w.
Day: 4
1 w. 4
Depression
Overcoming Depression in 7 Days 1 w.
Day: 3, 4, 5, 6, 7
1 w. 3, 4, 5, 6, 7
Energy
Energy Wake Up in 14 Days 2 w.
Day: 10, 14
2 w. 10, 14
Immunity
Boost Your Immune in 14 Days 2 w.
Day: 10
2 w. 10
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 17
3 w. 17
Depression
Overcoming Depression in 21 Days 3 w.
Day: 3, 4, 5, 6, 7
3 w. 3, 4, 5, 6, 7
Joints
Healthy Joints in 21 Days 3 w.
Day: 20
3 w. 20
Energy
Energy Wake Up in 7 Days 3 w.
Day: 17, 21
3 w. 17, 21
Back
Royal Posture in 21 Days 3 w.
Day: 20
3 w. 20
Energy
Cheerful Morning in 21 Days 3 w.
Day: 7
3 w. 7
Waist
Slim Waist in 21 Days 3 w.
Day: 4, 12
3 w. 4, 12
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 5
3 w. 5
Habits
Quit Smoking in 14 Days 2 w.
Day: 8
2 w. 8
Habits
Quit Smoking in 21 Days 3 w.
Day: 4, 16, 19, 20
3 w. 4, 16, 19, 20
Habits
Quit Smoking in 28 Days 4 w.
Day: 15, 16, 27
4 w. 15, 16, 27
Habits
Stop Drinking in 7 Days 1 w.
Day: 6
1 w. 6
Energy
Static complex in 14 days 2 w.
Day: 14
2 w. 14
Energy
Static complex in 21 days 3 w.
Day: 12
3 w. 12
Energy
Static complex in 28 days 4 w.
Day: 17
4 w. 17
Stress
Release from anxiety in 7 days 1 w.
Day: 2
1 w. 2
Stress
Release from anxiety in 21 days 3 w.
Day: 19
3 w. 19
Stress
Release from anxiety in 28 days 4 w.
Day: 1, 10, 13, 19, 24
4 w. 1, 10, 13, 19, 24
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 2
3 w. 2
Split
Side split in 28 days 4 w.
Day: 4, 20
4 w. 4, 20
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 12
4 w. 12
Joints
Hip Opening in 28 Days 4 w.
Day: 11
4 w. 11
Harmony
Inner Harmony in 7 Days 1 w.
Day: 1, 2, 3
1 w. 1, 2, 3
Harmony
Inner Harmony in 14 Days 2 w.
Day: 10
2 w. 10
Harmony
Inner Harmony in 21 Days 3 w.
Day: 3
3 w. 3
Cardio
Healthy Heart in 21 Days 3 w.
Day: 11
3 w. 11
Cardio
Healthy Heart in 28 Days 4 w.
Day: 6, 8, 10, 13, 24, 25
4 w. 6, 8, 10, 13, 24, 25
Advanced
Yoga for Advanced in 7 days 1 w.
Day: 3, 6
1 w. 3, 6
Advanced
Yoga for Advanced in 14 days 2 w.
Day: 7, 11, 12
2 w. 7, 11, 12
Advanced
Yoga for Advanced in 21 days 3 w.
Day: 13, 15, 18
3 w. 13, 15, 18
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 11, 16, 22, 25
4 w. 11, 16, 22, 25
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 1, 5, 19, 25
5 w. 1, 5, 19, 25
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 10
4 w. 10
Weight Loss
Slim Body in 7 Days 1 w.
Day: 1
1 w. 1
Weight Loss
Slim Body in 14 Days 2 w.
Day: 9, 13
2 w. 9, 13
Weight Loss
Slim Body in 21 Days 3 w.
Day: 6
3 w. 6
Weight Loss
Slim Body in 28 Days 4 w.
Day: 5, 6, 9, 18, 22, 23
4 w. 5, 6, 9, 18, 22, 23
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 2, 11
3 w. 2, 11
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 16
4 w. 16
Sex
The prolongation of sexual pleasure for 21 days 3 w.
Day: 16
3 w. 16

Details of the exercise

Category
Plank Variations
Mechanics
Static
Complexity
For Advanced
Duration
1 minute
Energy consumption
5 kcal
Popularity
205 out of 441

Where can I meet

Lesson search
Challenges

Four Limbed Staff Pose occurs 37 times in ready-made lessons

Lesson Duration
Power Body 45 min
Power Body 60 min
Power Body 90 min
Strong Arms 60 min
Healthy Joints 20 min
Healthy Joints 25 min
Healthy Joints 30 min
Healthy Joints 45 min
Healthy Joints 60 min
Healthy Joints 90 min
Feminine Power 45 min
Feminine Power 60 min
Feminine Power 90 min
Healthy Sleep 20 min
Healthy Sleep 25 min
Healthy Sleep 30 min
Healthy Sleep 45 min
Healthy Sleep 60 min
Healthy Sleep 90 min
Lungs Lymphatic Drainage 60 min
Lungs Lymphatic Drainage 90 min
Blood Pressure Booster 60 min
Blood Pressure Booster 90 min
Posture Correction 90 min
Quit Smoking 15 min
Quit Smoking 30 min
Yoga for Advanced 45 min
Inner Harmony 25 min
Inner Harmony 30 min
Inner Harmony 60 min
Graceful Wrists and Hands 20 min
Graceful Wrists and Hands 45 min
Graceful Wrists and Hands 90 min
Yoga for Shoulders and Shoulder Blades 60 min
Yoga for Shoulders and Shoulder Blades 90 min
Without Sugar 15 min
Without Sugar 30 min

Four Limbed Staff Pose occurs 54 times in ready-made courses

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 17, 25
4 w. 17, 25
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 19, 21, 22, 23
4 w. 19, 21, 22, 23
Stress
Anti-Stress in 28 Days 4 w.
Day: 20
4 w. 20
Energy
Energy Wake Up in 28 Days 4 w.
Day: 25
4 w. 25
Arms
Strong Arms in 28 Days 4 w.
Day: 5, 17
4 w. 5, 17
Waist
Slim Waist Challenge in 14 Days 2 w.
Day: 5
2 w. 5
Back
Royal Posture in 14 Days 2 w.
Day: 13
2 w. 13
Joints
Healthy Joints in 14 Days 2 w.
Day: 13
2 w. 13
Self-Esteem
Self-Esteem Boost in 7 Days 1 w.
Day: 5
1 w. 5
Energy
Cheerful Morning in 7 Days 1 w.
Day: 7
1 w. 7
Waist
Slim Waist Challenge in 7 Days 1 w.
Day: 4
1 w. 4
Depression
Overcoming Depression in 7 Days 1 w.
Day: 3, 4, 5, 6, 7
1 w. 3, 4, 5, 6, 7
Energy
Energy Wake Up in 14 Days 2 w.
Day: 10, 14
2 w. 10, 14
Immunity
Boost Your Immune in 14 Days 2 w.
Day: 10
2 w. 10
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 17
3 w. 17
Depression
Overcoming Depression in 21 Days 3 w.
Day: 3, 4, 5, 6, 7
3 w. 3, 4, 5, 6, 7
Joints
Healthy Joints in 21 Days 3 w.
Day: 20
3 w. 20
Energy
Energy Wake Up in 7 Days 3 w.
Day: 17, 21
3 w. 17, 21
Back
Royal Posture in 21 Days 3 w.
Day: 20
3 w. 20
Energy
Cheerful Morning in 21 Days 3 w.
Day: 7
3 w. 7
Waist
Slim Waist in 21 Days 3 w.
Day: 4, 12
3 w. 4, 12
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 5
3 w. 5
Habits
Quit Smoking in 14 Days 2 w.
Day: 8
2 w. 8
Habits
Quit Smoking in 21 Days 3 w.
Day: 4, 16, 19, 20
3 w. 4, 16, 19, 20
Habits
Quit Smoking in 28 Days 4 w.
Day: 15, 16, 27
4 w. 15, 16, 27
Habits
Stop Drinking in 7 Days 1 w.
Day: 6
1 w. 6
Energy
Static complex in 14 days 2 w.
Day: 14
2 w. 14
Energy
Static complex in 21 days 3 w.
Day: 12
3 w. 12
Energy
Static complex in 28 days 4 w.
Day: 17
4 w. 17
Stress
Release from anxiety in 7 days 1 w.
Day: 2
1 w. 2
Stress
Release from anxiety in 21 days 3 w.
Day: 19
3 w. 19
Stress
Release from anxiety in 28 days 4 w.
Day: 1, 10, 13, 19, 24
4 w. 1, 10, 13, 19, 24
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 2
3 w. 2
Split
Side split in 28 days 4 w.
Day: 4, 20
4 w. 4, 20
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 12
4 w. 12
Joints
Hip Opening in 28 Days 4 w.
Day: 11
4 w. 11
Harmony
Inner Harmony in 7 Days 1 w.
Day: 1, 2, 3
1 w. 1, 2, 3
Harmony
Inner Harmony in 14 Days 2 w.
Day: 10
2 w. 10
Harmony
Inner Harmony in 21 Days 3 w.
Day: 3
3 w. 3
Cardio
Healthy Heart in 21 Days 3 w.
Day: 11
3 w. 11
Cardio
Healthy Heart in 28 Days 4 w.
Day: 6, 8, 10, 13, 24, 25
4 w. 6, 8, 10, 13, 24, 25
Advanced
Yoga for Advanced in 7 days 1 w.
Day: 3, 6
1 w. 3, 6
Advanced
Yoga for Advanced in 14 days 2 w.
Day: 7, 11, 12
2 w. 7, 11, 12
Advanced
Yoga for Advanced in 21 days 3 w.
Day: 13, 15, 18
3 w. 13, 15, 18
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 11, 16, 22, 25
4 w. 11, 16, 22, 25
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 1, 5, 19, 25
5 w. 1, 5, 19, 25
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 10
4 w. 10
Weight Loss
Slim Body in 7 Days 1 w.
Day: 1
1 w. 1
Weight Loss
Slim Body in 14 Days 2 w.
Day: 9, 13
2 w. 9, 13
Weight Loss
Slim Body in 21 Days 3 w.
Day: 6
3 w. 6
Weight Loss
Slim Body in 28 Days 4 w.
Day: 5, 6, 9, 18, 22, 23
4 w. 5, 6, 9, 18, 22, 23
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 2, 11
3 w. 2, 11
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 16
4 w. 16
Sex
The prolongation of sexual pleasure for 21 days 3 w.
Day: 16
3 w. 16

Reward

Flexibility
0
Stamina
10
Focus
5
Strength
9
Mobility
0
Balance
6
Урок 227 ( Four Limbed Staff Pose )

1 / 1 асан
asana
01:00
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Four Limbed Staff Pose : video with the correct technique of performing the asana

Information about asana
Technique of execution

Four Limbed Staff Pose : video with the correct technique of performing the asana and a description of the asana. Watch free video tutorials online at home by Unagrande YogaClub. Install the application, it offers much more new, useful, and intensive yoga challenges!

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