Chaturanga Dandâsana (Four-Limbed Staff Pose)

Compiled by: Trisha Lamb

Last Revised: April 18, 2006

© International Association of Therapists (IAYT) 2005

International Association of Yoga Therapists P.O. Box 2513 • Prescott • AZ 86302 • Phone: 928-541-0004 E-mail: [email protected] • URL: www.iayt.org

The contents of this bibliography do not provide medical advice and should not be so interpreted. Before beginning any exercise program, see your physician for clearance.

NOTE: Bibliographies for specific cite known research, in-depth or special focus articles, and full books that have been written about them. Not cited are the descriptions of specific asanas that can be found in the dozens of Yoga books dedicated to practice.

Benitez, Denise. Drop and give me 10! To do Chaturanga , a.k.a. the dreaded yoga push-up, you need more than brute strength. , Jan/Feb 2001. Article available online: http://www.yogajournal.com/practice/208_1.cfm.

Includes a discussion of injuries from performing this pose incorrectly.

Cole, Roger. The Anti-. My Yoga Mentor, Sep 2004, no. 10. Article available online: http://www.yogajournal.com/teacher/1313_1.cfm.

“If you teach a flowing style of yoga that employs frequent Chaturanga Dandasanas, you may be strengthening the fronts of your students’ bodies far more than the backs. Here’s how to use Purvottanasana as an effective counterbalance.”

Crandell, Jason. Flow motion. Yoga Journal, Jul/Aug 2005, pp. 38-43.

“You’ve done Chaturanga and Updog hundreds of times, but are you doing them right? Learn the secrets of flawless flow.”

Farhi, Donna. Flexibility and focus: The arm balance sequence. Yoga International, Jun/Jul 2002, pp. 82-89. (Includes chaturanga dandasana.)

Fields, Jonathan. Taking the shock out of chaturanga dandasana. Yoga International, Jun/Jul 2005, pp. 94-96.

“With the rapid proliferation of power/vinyasa yoga, chaturanga dandasana (four-limbed stick pose) has become almost as popular as decaf latte. While much has been written about this powerful posture, little has been said about the increasingly dynamic nature of the vinyasa sequence that takes the practitioner from (standing forward bend) through chaturanga to urdhva mukha shvanasana (upward-facing dog). Performing this dynamic sequence incorrectly, or while guided by ego, can lead to injury and frustration. With a few simple modifications, practitioners at all levels can experience the power of this sequence with safety and confidence.”

Lasater, Judith. Yogi beware: Hidden dangers can lurk within even the most familiar pose. Yoga Journal, Jan/Feb 2005, pp. 110-119.

Covers the safe practice of padmasana, , III, and chaturanga dandasana.

2 Miller, Tim. Answers the questions: “I have problems with mild rotator-cuff discomfort in my right shoulder and am unable to do Chaturanga Dandasana. Can you suggest some alternative postures or modifications?” Yoga Journal, May/Jun 2003, p. 40.

3