What is Four-footed Posture?

Four-footed posture, or chatushpadasana in Sanskrit, is a variation of bridge pose. Instead of the arms extended on the floor, here the hands clasp the ankles. The pose is often used as a preparation for shoulderstand. It gives all the benefits of a backbend while maintaining a soothing effect on the mind.

Instructions

• Begin lying on the back.
• Bend the knees and place the feet near the buttocks, hip distance wide.
• Grasp the outsides of the ankles.
• Inhale and lift the hips, pressing down through the heels.
• Breathe while holding the pose.

Cautions

• Avoid if there is back or neck injury. Do not turn the head in this pose.

Benefits of Four-footed Posture

• Builds spinal flexibility
• Strengthens the legs and buttocks
• Opens the chest and lungs
• Steadies the flow of thoughts
• Calms the mind