Plank Pose

Plank Curl

Chaturanga Dandasana

Ashtanga Namaskara

Chaturanga Dandasana 

• chah-tur-ANGH-uh dun-DAHS-uh-nuh
• “chartur” = four
• “anga” = limb
• “danda” = staff
• Four-Limbed Staff Pose
• Also known as: Low Pushup

Ashtanga Namaskara

• “ashtanga” = Eight Limbs
• “namaskara” = Salutation
• Eight-Limbed Salute
• Also known as: Knees-Chest-Chin, Eight Point Pose and Salute with Eight Limbs

Heart of Poses

• Core & Full Body Strengtheners

Notes

• These poses serve as preparation for arm balances, inversions and backbends.
• Ashtanga Namaskara is a backbend but included here for its role in Classical Sun Salutes and as a potential alternative for Chaturanga Dandasana in Surya Namaskar.
• The “eight limbs” of Ashtanga Namskara refer to the parts of the body that touch the ground in the pose: chin, chest, both hands, both knees, and both sets of toes.
• See Core Strengthening Exercises for Plank Curl and more.

See Also

• Asana Categories
• General Alignment Principles
• Alignment Cueing

Effects / Benefits

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Energy, Mood, Emotion

Effects to energy, mood or emotion may include the following.

• Empowering.
• Develop mental discipline.

Inner Body

Inner body effects may include the following.

• None noted.

Musculoskeletal

Musculoskeletal effects may include the following.

• Develop core strength.
• Strengthen biceps, triceps, deltoids (cap of shoulders), pectorals (chest) and obliques.
• Strengthen legs.
• Stretch and strengthen wrists.
• As weight bearing practices, said to develop bone sturdiness and density.

Cautions

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When choosing a variation or alternative, consider the following:

1. The heart / purpose of the pose.
2. The role it is playing in the sequence.
3. Why the pose is not accessible or appropriate for this student at this time.