Chatura means four, Anga means organ or part of it and Dand means arm. Lie on the floor and keep the weight of the body on the palms and toes.
Exhale and keep the body parallel to the ground like two arms and two feet, this four organs of the body support the body.
In western exercise this asana is similar to dips.
Following are the steps to perform 'Chaturanga Dandasana'
Lie straight on the floor with your face facing the floor.
Bending the elbows and palms near the waist.
Keep the feet 4 ft. apart from each other.
Exhale and lift the whole body a few inches off the ground keeping the weight on the hands and toes.
Keep the whole body parallel to the ground from head to toe and stiff as a stick Keep the knees firmly bent and breathe as usual and stay in this position.
Gradually stretch the whole body forward and let the weight of the foot rest on the top of the toe.
Stay in this position for about 20 seconds as usual or with deep breathing. It is okay to repeat these movements many times.
Then lie down on the floor and rest.
Benefits of 'Chaturanga Dandasana'
This asana strengthens the arms and makes the wrists flexible and strong.
Abdominal organs contract and improve in this asana.
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