Worldwide delivery! Shop Now close

Chaturanga Dandasana (Crocodile Pose)

(chat-ur-ahn-gah dan-DAHS-ah-nuh)

Also called:

  • Four-Limbed Staff Pose
  • Chaturanga


  • Beginner


This asana can be challenging, especially if upper-body strength is an issue. But you can feel your body strengthening and go deeper each time you practice. 

How it's done:

  • Begin in Plank Pose.
  • Keeping your elbows tucked into your sides, bend your arms until they are in line with your torso.
  • Engage and lift your front body.
  • Remain in the pose for 10 to 30 seconds, then push back into Adho Muka Svanasana (Downward-Facing Dog Pose).

Chaturanga is a transition pose from the Plank to the Cobra to the Downward Facing Dog Pose. provides a great demonstration for you. 


    Recently Viewed Products