Four Limbed Staff Pose Chaturanga dandasana

1 min
30 score
5 kcal
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

don't give up!

You've completed your lesson in 5 минут. To have your lesson counted and added to your statistics, you should practice for at least a minute

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:2024-04-18T20:17:29+03:00

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 30 times in 30 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
Arms
Strong Arms 60 min
60 min
Joints 20 min
Joints 25 min
Joints 30 min
Joints 45 min
Joints 60 min
Joints 90 min
Sex 45 min
Sex 60 min
Sex 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 60 min
Lungs 90 min
Blood Pressure 60 min
Blood Pressure 90 min
Back 90 min
Habits
Quit Smoking 15 min
15 min
Habits
Quit Smoking 30 min
30 min
Productivity 45 min
Stress
Inner Harmony 25 min
25 min
Stress
Inner Harmony 30 min
30 min
Stress
Inner Harmony 60 min
60 min

Four Limbed Staff Pose occurs 47 times in 47 challenges

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 4 w. 25
Arms
Strong Arms in 28 Days 4 w.
Day: 5, 17
4 w. 5, 17
Waist 2 w. 5
Back 2 w. 13
Joints 2 w. 13
Self-Esteem 1 w. 5
Energy 1 w. 7
Waist 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 2 w. 10
Immunity 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 3 w. 20
Energy
Energy Wake Up in 7 Days 3 w.
Day: 17, 21
3 w. 17, 21
Back 3 w. 20
Energy 3 w. 7
Waist
Slim Waist in 21 Days 3 w.
Day: 4, 12
3 w. 4, 12
Self-Esteem 3 w. 5
Habits 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 1 w. 6
Energy 2 w. 14
Energy 3 w. 12
Energy 4 w. 17
Stress 1 w. 2
Stress 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 3 w. 2
Split
Side split in 28 days 4 w.
Day: 4, 20
4 w. 4, 20
Weight Loss 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 2 w. 10
Harmony 3 w. 3
Cardio 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
Productivity 1 w. 3, 6
Productivity
Yoga for Advanced in 14 days 2 w.
Day: 7, 11, 12
2 w. 7, 11, 12
Productivity
Yoga for Advanced in 21 days 3 w.
Day: 13, 15, 18
3 w. 13, 15, 18
Productivity
Yoga for Advanced in 28 days 4 w.
Day: 11, 16, 22, 25
4 w. 11, 16, 22, 25
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 1, 5, 19, 25
5 w. 1, 5, 19, 25
After Pregnancy 4 w. 10

Details of the exercise

Category
Plank Variations
Duration
1 minute
Energy consumption
5 kcal

Reward

Flexibility
0
Stamina
10
Focus
5
Strength
9
Mobility
0
Balance
6

Popularity 193 out of 442

Rarely used
in ready-made lessons
30 lessons
Rarely used
in ready-made courses
47 challenges

Where can I meet

Lesson search
Challenges

Four Limbed Staff Pose occurs 30 times in 30 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
Arms
Strong Arms 60 min
60 min
Joints 20 min
Joints 25 min
Joints 30 min
Joints 45 min
Joints 60 min
Joints 90 min
Sex 45 min
Sex 60 min
Sex 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 60 min
Lungs 90 min
Blood Pressure 60 min
Blood Pressure 90 min
Back 90 min
Habits
Quit Smoking 15 min
15 min
Habits
Quit Smoking 30 min
30 min
Productivity 45 min
Stress
Inner Harmony 25 min
25 min
Stress
Inner Harmony 30 min
30 min
Stress
Inner Harmony 60 min
60 min

Four Limbed Staff Pose occurs 47 times in 47 challenges

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 4 w. 25
Arms
Strong Arms in 28 Days 4 w.
Day: 5, 17
4 w. 5, 17
Waist 2 w. 5
Back 2 w. 13
Joints 2 w. 13
Self-Esteem 1 w. 5
Energy 1 w. 7
Waist 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 2 w. 10
Immunity 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 3 w. 20
Energy
Energy Wake Up in 7 Days 3 w.
Day: 17, 21
3 w. 17, 21
Back 3 w. 20
Energy 3 w. 7
Waist
Slim Waist in 21 Days 3 w.
Day: 4, 12
3 w. 4, 12
Self-Esteem 3 w. 5
Habits 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 1 w. 6
Energy 2 w. 14
Energy 3 w. 12
Energy 4 w. 17
Stress 1 w. 2
Stress 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 3 w. 2
Split
Side split in 28 days 4 w.
Day: 4, 20
4 w. 4, 20
Weight Loss 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 2 w. 10
Harmony 3 w. 3
Cardio 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
Productivity 1 w. 3, 6
Productivity
Yoga for Advanced in 14 days 2 w.
Day: 7, 11, 12
2 w. 7, 11, 12
Productivity
Yoga for Advanced in 21 days 3 w.
Day: 13, 15, 18
3 w. 13, 15, 18
Productivity
Yoga for Advanced in 28 days 4 w.
Day: 11, 16, 22, 25
4 w. 11, 16, 22, 25
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 1, 5, 19, 25
5 w. 1, 5, 19, 25
After Pregnancy 4 w. 10
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