Chaturanga Dandasana (Four Limbed Staff Pose / Four Limbs Stick Pose)
Learned: Asana Lab
See Manual Pages: 96, A-113, A-117
Where this can show up in class: Namaskars, Peak Pada, Connecting Vinyasa
This pose can be done in the following orientations: Arm Balance.
Blueprint Pose: Tadasana
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | |||
| Back/Second Leg | X | X | |||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Everywhere (dominant by default) |
Legs Feet Spine Crown |
Inner thighs Core Shoulder blades (squeeze as you lower) |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Knees Down Feet against a wall (push heels into wall while lowering) |
Tadasana Phalakasana Vasisthasana Sirsasana Adho Mukha Vrksasana Ashtangasana Mayurasana |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Triceps Latissimus dorsi Seratus Core Quads Glutes Rhomboids |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Upper spine over flexed | Look ahead rather than down |
| Over-using shoulders | Corkscrew hands into mat to engage lats and serratus |
| Feet together | Feet apart like in Tadasana, to more evenly distribute load |