Four Limbed Stick Pose

The Anatomy Of Arm Support Poses

Anatomically speaking, and opposite to feet, hands come with the disadvantage of not being made to uphold too much weight. Therefore, it is advised to the amateur practitioners that they engage in arm support poses only after having gotten acquainted with standing positions. Keep in mind that mobility is of the utmost importance when practicing yoga, and so appropriate apparel such as yoga pants, leggings or workout clothes are indispensable. 

Chaturanga Dandasana (chaht-tour-ang-ah don-dahs-anna) is often categorized as a beginner to the intermediate arm support in axial extension pose. It works the muscles of the legs, spine, and arms while also toning the abdominal area. 

An ideally done four-limbed stick pose should look like a close to perfect horizontal straight line that extends from one’s heels to the crown of the head. In order to carry out this position correctly, one’s lower back should remain straight, and one’s legs must be consistently active. The fingers should be spread widely while keeping your elbow bent right below your shoulder line. 

Some useful tips to bear in mind are the following:

  • Keep your tailbone securely in place without pushing it towards the ceiling
  • Turn your legs slightly inwards
  • Draw your pubis in the direction of your navel
  • Keep your elbows beneath your shoulders and, at the same time, push them back towards the heels without widening them to the sides

By considering these cues, you will be able to go into a four-limbed stick position properly and avoid any undesirable injuries. 

To gather the strength and endurance needed to execute this pose, you can first practice training positions which will develop key muscles. For example, carrying out a plank pose or Kumbhakasana with or without a block placed under your hips is very useful. This position will strengthen your abdominal muscles and torso while lengthening the front part of your body. Standing poses that place emphasis on the back and shoulders are also suitable preparatory positions. 

Once you have trained your body and gained more strength and stamina, you can go ahead into a full four-limbed stick pose right after doing preceding poses like plank pose or Kumbhakasana, cobra pose or Bhujangasana, and upward facing dog pose or Urdhva Mukha Svasana. Succeeding poses can either include downward-facing dog position or Adho Mukha Svasana as well as the already mentioned upward facing dog position.

Many of the benefits related to this yoga pose are closely connected to the rebalancing of the third, Manipura chakra. It is the energy center that harbors our personal and transformational powers, self-esteem, and warrior energy. Amongst these benefits, one can find that this pose aids in correcting one’s posture and in increasing physical stability. It is also said that yoga positions linked to the Manipura chakra help to promote self-confidence, to find one’s sense of purpose, and to enhance motivation. 

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