Four-footed Posture

Chatushpadasana

Four-footed Posture

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

Four-footed Posture Details

Sanskrit Name
Chatushpadasana
Pronunciation
chah-toosh-pah-DAH-sah-nah
Pose Level
Beginner
Drishti
Nasagre (Tip of the nose)
Pose Type
Backbends, Chest Openers, Strength
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