Chaturanga Dandasana – Staff Pose

Women who want to tone their abdominal muscles and lose weight through yoga should consider adding this asana to their practice. The name “Danda” means staff, and this pose also provides significant training for the arms and legs.


  1. Begin by lying face down on the floor with arms extended along the body and palms facing down. Take a few breaths.
  2. Inhale and lift your arms up so that they are at shoulder level, with palms pressed flat on the floor and fingers extended forward.
  3. Exhale and lift your body off the ground, balancing on your hands and toes while looking down. Keep your forearms, buttocks, and legs forming a straight line. Tense all muscles, including the abdominals, buttocks, front and back of the legs. Hold the pose for as long as you feel comfortable, starting with 10 seconds. Breathe evenly.
  4. Return to the starting position and relax.

This asana is recommended for strengthening and toning the abdominal organs, upper and lower extremities, and upper and lower respiratory tract. It’s also useful for improving posture and correcting stooping. Additionally, it has a good effect on children’s bodies and helps restore blood circulation after prolonged sitting.

Note: Avoid performing this asana during periods of exacerbation of chronic diseases. It’s important to work with a yoga instructor in the initial stages, even if practicing on your own, and consult a doctor before starting a new exercise routine.

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