Chaturanga Dandasana

Chaturanga Dandasana (Sanskrit: चतुरङ्ग दण्डासन; IAST: Caturaṅga Daṇḍāsana) or Four-Limbed Staff pose,[1] also known as Low Plank, is an asana in modern yoga as exercise and in some forms of Surya Namaskar (Salute to the Sun), in which a straight body parallel to the ground is supported by the toes and palms, with elbows at a right angle along the body.

The name comes from the Sanskrit: चतुर् IAST catur, "four"; अङ्ग aṅga, "limb"; दण्ड daṇḍa, "staff"; and आसन; āsana, "posture" or "seat".

[4][5][6] In vinyasa styles of yoga, Chaturanga Daṇḍasana is part of the Surya Namaskar (Salute to the Sun) asana sequence, performed on an exhalation.

[7][8] In yoga practice without vinyasas, the posture is simply held for a period of time (for instance, 30 seconds) with continuous breathing.

[4] Beginners can practise with the knees on the floor, or keeping the arms straight (in Kumbhakasana, also called Phalakasana or High Plank), before attempting the full pose.