Chaturanga is also referred to as four limbed staff pose. To perform Adho Mukha Svanasana, one should firm his or her shoulder blades against the back ribs and then the tailbone should be pressed toward the pubis. Exhale slowly then lower both the legs and the torso. The tailbone should be kept firm and the legs should be active. The pubis should then be drawn toward navel. The space between the shoulder blades should be kept broad and make sure that the elbows do not splay out to the sides. Hold the elbows in by the sides of the torso and make sure you push them toward the heels. The bases of the index fingers should be pressed firmly to the floor. Lift both the sternum and the head to look forward.
The pose is mostly practiced for a period of 10 seconds to 30 seconds. One should then exhale and finally lay down lightly onto the floor. There are many advantages of practicing this pose. Some of the advantages include: It strengthens both the wrists and arms, and it tones the abdomen. In the modern world, this pose is mostly practiced for staying healthy. Women who are a pregnant and people who have syndrome of carpal tunnel should take caution when practicing this pose. Some of the beginners tips include: this pose is very difficult for beginners to perform .the pose later becomes easy when the arms, legs and the back are strong enough to support the whole body.