Chaturanga Dandasana | Four Limbed Staff Pose | Yoga VB48
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Four Limbed Staff Pose | Chaturanga Dandasana | Yoga VB49

The origin

Chaturanga Dandasana, Sanskrit Caturaṅga Daṇḍāsana. This pose is known in English as the Low Plank Pose, Four Limbed Staff Pose.

The Chaturanga Dandasana is documented in 19th century exercise literature and practiced in many yoga practices since around the 20th century.

It is a pose practiced in modern yoga as an exercise and in some forms of Surya Namaskar (sun salutation).

When practicing this pose, the body is horizontal parallel to the floor and supported by the toes and palms. During this time, the forearm is vertically perpendicular to the ground, the arms are located parallel to the ground.

The Chaturanga Dandasana pose has variations like Kumbhakasana, Phalakasana …

Training

The “Four Limbed Staff Pose” Chaturanga Dandasana is very important for many yoga exercises and in fact it is also interested in practicing by many people because of the benefits it brings especially for improving physical strength and l improvement of the physique.

However, this “Four Limbed Staff Pose” is not really understood and practiced correctly by many people. Of the cases where understanding this pose is not really correct, most see it as just push-ups.

In fact, in order to perform the Chaturanga Dandasana pose in the easiest way that many people apply. As a result, the practitioner just needs to start from the Plank position, then push the body forward as far as possible, then slowly lower the body to the level parallel to the ground, and hold it for a while some time of appropriate.

Hình ảnh này chưa có thuộc tính alt; tên tệp của nó là Chaturanga-Dandasana-_-Low-Plank-pose-_-Basic-yoga-Poses-_-Yoga-VB49-A.jpg
Start with Plank Pose

However, if you consider the practice of yoga poses not only as a shaping of the pose, but the important thing is that by shaping the pose, the practitioner can mobilize the target muscle groups to increase strength and improve physique, so the practitioner can practice in a different way than the way mentioned above. It is also the content of this Yoga VB49 practice.

Hình ảnh này chưa có thuộc tính alt; tên tệp của nó là Chaturanga-Dandasana-_-Low-Plank-pose-_-Basic-yoga-Poses-_-Yoga-VB49-G.jpg
Lowers the body parallel to the floor

Specifically, the practitioner also begins with the familiar plank pose and then slowly lowers the body parallel to the floor. Then slowly move your body forward in a manner that is always parallel to the ground. By the time the forearm is vertical to the floor, the tips of the toes also appear to be fully extended.

Hình ảnh này chưa có thuộc tính alt; tên tệp của nó là Chaturanga-Dandasana-_-Low-Plank-pose-_-Basic-yoga-Poses-_-Yoga-VB49-GG.jpg
Maintain the pose

Moving the body forward in such a position parallel to the ground and very close to the ground is actually much more difficult than the above manner. In this state, the body has to work very hard to maintain the pose. In fact, the difficulty of this pose is quite difficult which means that it will be difficult for beginners who do not have enough basic fitness. In addition, maintaining the pose for a long time must be very difficult for many people.

In return, the practitioner practicing in this manner will experience the benefits of the pose more fully and quickly than the above method. You can practice both ways and the experience for yourself will see it very clearly.

Therefore, for each individual practitioner and for yourself, you should practice according to your own ability. At the same time, you can also choose a way to practice by yourself as long as you find it interesting.

However, in any case, depending on your training goals, if you are pursuing a goal that can really improve your physique as well as your core strength, then a practice like this Yoga VB49 will be a good choice.

About Post Author

Maître VIKUDO

Docteur en Physiopathologie
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