Four-footed Posture
Chatushpadasana
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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