Chaturanga Dandasana


Four-Limbed Stick Pose

chatur = four

anga = limb
danda = staff , stick


Weakness in the pose can appear in the lower body as lumbar hyperextension combined with hip flexion. To counter this, the hip extension action of the hamstrings is important.

In the upper body, weakness in the triceps brachii and serratus anterior can show up as a downward rotation of the scapulae and an overuse of the pectoralis major and minor.

Depressing the scapulae by recruiting the latisssimus dorsi can give a feeling of strength in the back, but it contributes to hyperextension of the lumbar spine and a downward rotation of the scapulae.

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Used with Leslie Kaminoff & Amy Matthews’ permission from Yoga Anatomy