How to Do Chataranga Dandasana With a Strap in Yoga

Using a strap while completing Yoga poses is for resistance when strength training with Yoga. Straps can be used with virtually any yoga pose. They help you stretch and improve your techniques and postures.The Chaturanga Dandasana is called the Four-Limbed Staff Pose in English. It is part of the Sun Salutation sequence and aids in strengthening the arms and wrists. It also helps in toning the abdomen. Doing this pose with the straps also strengthens the legs, calves, buttocks, arms and shoulders.

Difficulty: Easy

Instructions

Things You'll Need:

• Yoga strap

1. Take the strap in both hands and loop it under the feet. You need to make sure that you have a long enough strap. It will be looped around either both or one of the feet. Keep a firm grip on the ends of the strap with each of the hands.

2. Get into Adho Mukha Svanasana and then perform the Plank Pose while still holding on to the strap. If you do not know these poses, learn them before continuing on with the Chataranga Dandasana.

3. Press the tailbone to the pubis and firm the shoulders.

4. Exhale slowly while lowering the torso and legs to be parallel a couple of inches above the floor. Do not allow your tailbone to stick out upwards or for the back to sink in downwards. Draw the pubis inward to the navel.

5. Broaden the shoulder blades. Keep the elbows close to the body and not outwards at the sides.

6. Press the fingers into the floor, while keeping a firm grip on the strap, to lift the top of the sternum and the head. Let your head stay facing forward and not up.

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