Four Limbed Staff
Build strength & stability with Four Limbed Staff! This yoga pose challenges your core, arms, and focus. Modify as needed.
Muscle Groups
Primary
Secondary
Instructions
1. Start in a plank position with your shoulders directly over your wrists, your body in a straight line, and your feet together.
2. Engage your core muscles, and keep your body rigid throughout the movement.
3. As you exhale, slowly lower your body towards the floor, keeping your elbows close to your sides, until your elbows are at a 90-degree angle.
4. Your shoulders should be aligned with your elbows, and your body should be parallel to the floor, not sagging or piking up.
5. Keep your gaze slightly forward, and ensure that your neck remains long and in line with your spine.
6. Hold this position for a few seconds, maintaining the integrity of the posture through the strength of your arms, legs, and core.
7. To release, you can either press back up to plank, press forward into upward facing dog, or lower all the way to the ground.
Note: Chaturanga Dandasana requires significant strength and form to perform correctly and safely. It's essential to build up the necessary strength in your triceps, core, and back before attempting this pose, or do a modified version with knees on the floor if necessary.
---