Chaturanga dandasana-- the ultimate yoga asana for toning the entire body

Step-by-step guide for performing the famous chaturanga dandasana.

Written By: Tania Tarafdar | Updated : February 29, 2016 6:49 PM IST

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Also known as the half push-up, chaturanga dandasana is one of the intermediate yoga postures with many benefits. Performing chaturanga dandasana can be an excellent way to tone and strengthen your entire body. The asana helps build muscles on your arms, shoulders and back. It invigorates your mind and body and increases your stamina. It also improves your balance, preparing you for a multitude of other yoga poses that include inversions and arm balances.

Steps to perform

Begin with kumbhakasana or plank pose with your hands under your elbows. Pull your abdomen in and keep your core engaged.

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Move forward on your toes and lower down with your arms. Make a 90-degree angle with your arms.
Keep your ribs and abdominals pulled in just like you would in plank pose. Keep your spine erect. Make sure that you don t drop your shoulders down and they point straight forward.

Hold this position for 15-20 seconds as you take slow deep breaths and then slowly get back into the plank position. Repeat the steps of the pose 5-6times.

Tips

If you are a beginner, you can rest your knees on the floor. Here are 10 yoga poses for beginners.
If you don t have the strength on your shoulders, and back, you can also come all the way down onto your belly into cobra pose.

Word of caution

Avoid getting into the pose if you have a lower back, shoulder or wrist injury. Also don't get into this pose if you have carpal tunnel syndrome.
Also, avoid the pose if you are pregnant or menstruating.

Image source: Getty Images

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