Chaturanga Dandasana

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Chaturanga Dandasana or Low Plank
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Chaturanga Dandasana (

Surya Namaskar
(Salute to the Sun), in which a straight body parallel to the ground is supported by the toes and palms, with elbows at a right angle along the body. The variation Kumbhakasana, Phalakasana, or High Plank has the arms straight.

Etymology and origins

The name comes from the

IAST catur, "four"; अङ्ग aṅga, "limb"; दण्ड daṇḍa, "staff"; and आसन; āsana, "posture" or "seat".[2]

The pose is unknown in

Pattabhi Jois and B. K. S. Iyengar.[3]

Description

Further information:
Surya Namaskar

In Chaturanga Dandasana the hands and feet are on the floor, supporting the body, which is parallel to and lowered toward, but not touching, the floor. It looks much like a push-up, but with the hands quite low (just above the pelvis), and the elbows kept in along the sides of the body.[4][5][6]

In

Surya Namaskar (Salute to the Sun) asana sequence, performed on an exhalation. In Ashtanga vinyasa yoga's Surya Namaskar A it is the fourth asana, and in Surya Namaskar B it is the fourth, eighth and twelfth asanas.[7][8]

In yoga practice without vinyasas, the posture is simply held for a period of time (for instance, 30 seconds) with continuous breathing.[4]

Variations

Beginners can practise with the knees on the floor, or keeping the arms straight (in Kumbhakasana, also called Phalakasana or High Plank), before attempting the full pose. High Plank too is used in some forms of the Sun Salutation.[9]

Purvottanasana, Reverse Plank, or Upward Plank, has the back straight but the front of the body facing upwards, the arms outstretched down to the floor, the fingers pointing towards the feet.[10]

  • Variation with straight arms (Kumbhakasana, Phalakasana, or High Plank)
    Variation with straight arms (Kumbhakasana, Phalakasana, or High Plank)
  • Purvottanasana, Reverse Plank
    Purvottanasana, Reverse Plank

See also

References

  1. ^ "Yoga Journal - Four-Limbed Staff Pose". Retrieved 2011-04-09.
  2. ISBN 978-81-7041-293-9
    .
  3. ISBN 81-7017-389-2.[permanent dead link
    ]
  4. ^ a b Iyengar 2005, p. 54-55.
  5. ^ Active Interest Media (1984). Yoga Journal. Active Interest Media. p. 19.
  6. ^ Kaminoff 2007, p. 183.
  7. ^ "Surya Namaskara A - Sun Salutation". Ashtanga Yoga. Archived from the original on 2012-03-11. Retrieved 2012-03-17.
  8. ASIN B000BFHDY0
    .
  9. ^ Hughes, Aimee. "Sun Salutation A Versus Sun Salutation B: The Difference You Should Know". Yogapedia.
  10. ^ "Reverse Plank or Upward Plank Pose". Yoga Journal. 28 October 2021. Retrieved 31 July 2022.

Sources

External links
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