Chaturanga Dandasana can be a great challenge for many yoga practicer and to create a proper alignment and correctly distribute the weight can be a struggle. By repeatedly practicing this pose incorrectly it's easy to injure yourself. The tendency in this pose is to put all the weight on the wrists and to collapse in the shoulders while the tailbone is pointing up. As in all yoga asanas practice it's important that you pay attention to your body and that the practice is done in harmony and not in domination. 

When practiced correctly the benefits are:

  • Gives strength and flexibility in your wrists.
  • Builds muscle on your arms, shoulders, and back.
  • Develops lengthens and tones your core muscles.
  • A good preparation for any arm balances or work with inversions. 

Variation: If the full pose is to challenging then let your knees rest to the floor to so that you can focus on your shoulders and wrists.