Chatur = four

Anga = limb

Danda = staff

Asana = seat, connection to the earth, posture

A reverse yoga push-up, this pose strengthens our core and our arms, and stretches out our spine.

As in all yoga postures, the breath is vital. I’ve written more her on how to breathe yogically.

Benefits of Chaturanga Dandasana

Strengthens the arms and wrists
Tones the abs

What to Watch Out For

Check with your doc before doing this pose if you have carpal tunnel syndrome. Yoga teachers often recommend doing this resting on your fists, rather than your palms. Pregnant ladies might also want to avoid it. Step-by-step instructions, after the jump…

Step by Step

1. From a lunge, press both hands into the floor on an exhale.
2. Inhale, step the front foot back—in line with the back foot.
3. Exhale, strengthen your core by pulling your belly button in a little and press your tail bone towards your pubis.
4. Keep exhaling as you as you slowly lower down to the floor, tucking your elbows into your torso.
5. Pause and inhale deeply when your elbows are in line with your torso. Stay here for a few breaths. (Beautiful biceps, here you come.)
6. Keep the back of your neck long, in line with the rest of your spine, and your shoulders drawn down and back.
7. On your final exhale, slowly lower all the way to the mat.

Off The Mat

Get it down and this pose is one to pull out when comparing prowess with a guy friend who sticks to rapid workout push-ups. It’s also great for working out shoulder, arm and back tension post-10-hour workday.

Photo by ruurmo.