Chaturanga Dandasana or the Four-Limbed Staff Pose is also called Plank Position. Chaturanga Dandasana is itself not described as a backbend but is often used to prepare for backbends because it strengthens the spinal muscles. Plank pose is the infamous Yoga Push Up which is one of the sequence of asanas in Surya Namaskar or Sun Salutations. It is an incredible strengthening pose not only for backbends but for building strength in the arms for arm balances like Salamba Sirsasana (Supported Head Balance), Bakasana (Crow Pose) and Adho Mukha Vrksasana (Full Arm Balance), among other super fun poses.
There are a few variations to this challenging pose. One is shown in the picture to the left where you place a strap in a loop above the elbows and around both arms an inch or so wider than the width of the shoulders. This variation not only keeps the elbows next to the ribcage, but also gives the arms support and will allow access to the pose, even while building arm strength. Another variation is to place a yoga block under the sternum to support the upper body.
Finally, another way to practice this pose while building upper arm strength is to bend the knees, placing them on the yoga mat and lowering the chest towards the floor. This relieves some of the upper body strength required in Chaturanga Dandasana. All of these variations still builds strength in the arms, legs and stomach muscles which are key to accessing this pose. These variation simply require concentrated effort and ask you to slow down instead of trying to rush through it to Bhujangasana, or Cobra pose. These preparations can actually make the pose more enjoyable. So Save Your Strength and enjoy the process of getting stronger!
Listen to the Pronunciation of Chaturanga Dandasana. Courtesy of the Online Sanskrit Pronunciation Guide. [audio:http://www.ihanuman.com/media/audio/Sanskrit/Asanas/Chaturanga_Dandasana.mp3]