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Benefits of the Four Legged Pose (Chaturanga Dandasana)
A Word of Caution
This posture is immensely beneficial for building the muscles of your arms. Look upon this pose as the first step for other heavier arm-related exercises like the bench-press, weights, in the gym. Do this pose regularly and for increasingly longer durations and see how you make your biceps strong and muscular. An auxiliary benefit of this pose is that it also tones the muscles of your abdomen.
How to Come Out of the Four Legged Pose (Chaturanga Dandasana)
To come out [link widoczny dla zalogowanych], you may first exhale and ease the muscles of your limbs. Gently place your chest on the floor. Turn your head to one side to enable you to breathe comfortably.
Do this exercise early in the morning on an empty stomach before having your breakfast or bed tea.
If you have a wrist injury or suffer from the carpal tunnel syndrome you should not do this pose. Pregnant women too should not do this exercise.</p
The Chaturanga Dandasana, which literally means the "four legged pose," is like a push-up in which you freeze mid-way and hold steady at that position. Herein lies the main challenge. It is easy to do push-ups with their momentum, but if you decide to halt midway, then you will experience how difficult and painful it is to hold to that position.
This pose will appear to be very simple from its description, but you will find how it places strain on your arms to stay in this pose.
Start by lying on your abdomen on a carpet. Turn your head to one side to enable yourself to breathe comfortably. Place your arms by your sides and palms flat on the carpet. Breathe normally until you feel relaxed and then take your next step.
Learners may find that their chest sags towards the floor, as their body rises. But you should overcome this tendency and apply renewed pressure with your arms and hold steady. Learners will find that their body trembles in this position. Keeping your chest aloft and holding yourself self steady is the essential element of this posture.
Initially as you lie down [link widoczny dla zalogowanych], your soles are facing upwards. Rest your feet on your toes. Tilt your feet and pull your heel slightly inward. This ensures that your toes do not vertically touch the floor. This makes it easy for you rest your feet. Now stiffen your calf muscles [link widoczny dla zalogowanych], the muscles of your thighs and arms and simultaneously push your torso up with all the strength in your arms. Use your palms as the base for this upward push.
Now bring your arms so that your palms are placed next to your chest. Bend them at the elbows and place your palms flat on the carpet. Your fingertips should point forward towards your head. Place your feet together with the big toes touching each other.
You can keep a double folded thick blanket under your abdomen, to rest your body for a moment to help you to regain the pose. This can help you prevent your chest from slumping down to the mat. The muscles of your arms would be under tremendous pressure as you try to remain steady this posture. Beginners will find doing this posture very painful for their arms. The more you can endure this pain the more can you strengthen your biceps.
How to Do the Four Legged Pose (Chaturanga Dandasana)
To derive comprehensive benefits from the different yoga exercises, do this exercise along with other yoga exercises like the Ardha Chandrasana to resist ailments like osteoporosis and slipped disc,the Mandukasana to resist diabetes, and the Halasana to exercise your entire body with a single posture.
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