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Chaturanga Dandasana Steps Benefits and Contraindications

Hello friends, welcome to Natural Health Tips. Today I will tell you about Chaturanga Dandasana benefits and contraindications.

Friends, in today's time fitness, has a lot of importance in a person's life.

But nowadays the schedule has become so busy that no one has time.

We think that we will start going to the gym but cannot go.

But friends, you do not need to worry because today I am going to share a very good yoga pose with you.

By doing which you will get benefits like exercise and your upper body and biceps will start growing.

The name of our yoga practice today is Chaturanga Dandasana. Friends, the most important thing about this yoga is that it builds your upper body very quickly.

This yoga builds your Chest, Shoulder, and Biceps in a few days.

Due to which your body starts looking attractive.

I know you must have been excited to do this yoga, so now I will tell you how to do this yoga.

Come friends, now we start practicing this yoga.

Chaturanga Dandasana benefits and contraindications

What is Chaturanga Dandasana –

Chaturanga Dandasana is a medium-level yoga. This yoga is known as Four-Limbed Staff Pose in English.

In this pose, we are in a Plank Position and the entire weight of our body is on our palms and toes.

This yoga is mainly made up of a combination of 4 words.

Chaturanga - Four Limbed

Danda - Staff

Asana - Pose

When we combine these words, then Four-Limbed Staff Pose is formed.

Meaning -

Hindi Meaning  - चतुरंगा दण्डासना 

English Meaning - Four-Limbed Staff Pose

Sanskrit Meaning - Chaturanga Dandasana

Now let's start this yoga.

Chaturanga Dandasana Steps –

1) First of all you have to lie down on your stomach on the mat.

2) Now you have to put your hands along the torso.

3) Your face should be towards the floor and the body should be absolutely straight.

4) Now you have to bend your hands with the elbows and touch the palm on the floor.

5) Your palms should be parallel and the upper part of your elbow should touch the chest.

6) Now you have to touch your toes on the floor.

7) Take a deep breath and push the body upwards with the help of your palm and toes.

8) Your Head, Neck, Back, Hip and Legs should be absolutely straight in the final position.

9) You have to keep taking breath continuously and stay in the position.

10) Finally you have to leave this position

Preparatory Pose –

1) Dandasana

2) Plank pose 

3) Vajrasana

Follow up poses –

1) Chakrasana

2) Naukasana

3) Kagasana

Durations –

Beginner – 30 seconds

Intermediate – 40 seconds

Expert – 60 seconds

Beginner Tips –

Friends, it is a bit difficult for a beginner to do this yoga. That's why you should do some basic yoga first.

By doing basic yoga, your body's flexibility increases, so that you will be able to do this yoga easily later.

Variations –

1) One Legged Four-Limbed Staff Pose

2) Wide-Legged Four-Limbed Staff Pose

3) One Legged Four-Limbed Staff Pose Flow

Chaturanga Dandasana Precautions –

1) Beginners should do this pose under the supervision of a yoga instructor

2) Caution is necessary while doing the pose, otherwise, an injury may occur.

3) Do not do this pose if you have spine pain or shoulder pain.

4) This yoga should not be done if there is hip pain or operation.

5) Pregnant women should not do this yoga.

6) if you have heart disease or any other disease. You must avoid this pose.

Chaturanga Dandasana Benefits –

1) This yoga makes your body flexible and strong.

2) Doing this pose strengthens your spine shoulder.

3) This yoga also increases the strength of your chest and bicep.

4) This Poster Improves Your Meta Bolism Rate.

5) When Meta Bolism is correct, your weight loss starts.

6) This asana also reduces the fat of your lower body like Lower Abdomen and Thigh

7) This posture makes your body attractive.

8) Constipation is cured by doing this asana.

9) It sharpens your memory and reduces stress.

10) By doing this yoga, the glow comes into your body.

11) By doing this pose, your immunity power increases and you get the power to fight diseases.

12) This posture makes the shape of your body attractive. that makes you look beautiful.

Questions and answers related to Chaturanga Dandasana -

Q1) What are the benefits of chaturanga Dandasana ?

Ans - This pose increases the beauty and flexibility of your body.

Q2 ) What are the disadvantages of Dandasana?

Ans- If you have an injury in the spine or wrist, then this pose should be avoided, otherwise you can get a serious injury.

Q3) Can a beginner perform this pose from the first day?

Ans - Yes it can but under the supervision of Yoga Instructor

Final words on Chaturanga Dandasana benefits and contraindications –

Friends, I hope you have liked today's post on Chaturanga Dandasana benefits and contraindications very much.

Today we have got information about this pose in detail. Today I have tried to give you all the small and big information about this asana.

You add this information in your life and start this yoga from today so that you can get more benefits in less time.

Hope you have got knowledge from today's post.

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