# Day 12: Chaturanga Dandasana (Four-Limbed Staff Pose) | Yoga With Riya

Canonical watch page: https://www.girl-stream.com/watch/day-12-chaturanga-dandasana-four-limbed-staff-pose-yoga-with-riya-yt-FkEO7LKDg08

Language: en

Published: 2026-11-03T15:57:34+00:00

Source creator: Yoga With Riya Official

Duration: 64 seconds

## Description

Day 12 | Chaturanga Dandasana (Four-Limbed Staff Pose) | Yoga With Riya

Aaj 60 second me seekhenge Chaturanga Dandasana — baajuen, kalai aur pet ko mazboot banane wala powerful aasan.

Kaise kare:
0:00 - Intro, mat par khade hokar
0:10 - Tabletop se Plank — shareer sir se edi tak ek seedhi rekha
0:20 - Saans chhodte hue kohniyan dheere modkar shareer farsh ke samaantar neeche layen, kohniyan shareer se sati rahen
0:30 - Hold — pet andar, pair mazboot, gardan seedhi, saamanya saans
0:40 - Benefits + beginner vikalp — shuruaat me ghutne neeche rakhkar abhyaas karen
0:50 - Aaram karke khade hokar Namaste

Benefits: Kalai, baajuen, pet aur pair mazboot hote hain, shareer ka santulan aur takat badhti hai.
Safety: Kandhe kohni se neeche na jayen, shareer ko ekdum na girayen. Dard ho to ruk jayen, ghutnon wala vikalp hi karen.

365 Day Yoga Series:
Day 1 Cat-Cow | Day 2 Child's Pose | Day 3 Mountain | Day 4 Tree | Day 5 Chair | Day 6 Cobra | Day 7 Puppy Dog | Day 8 Sukhasana | Day 9 Downward Facing Dog | Day 10 Upward Facing Dog | Day 11 Plank | Day 12 Chaturanga Dandasana

Roz yoga seekhne ke liye Yoga With Riya ko Follow / Subscribe karen!

#chaturangadandasana #YogaWithRiya #yogashorts  #yogaforbeginners #shorts

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