Four-Limbed Staff Pose

Caturaṅga Daṇḍāsana

Four-Limbed Staff Pose
CategoryArm Support TypeStrength LevelIntermediate Hold15 sec MusclesArms, Core, Chest, Shoulders BreathingExhale as you lower, breathe evenly in the pose

How to do it

  1. EnterFrom Plank Pose, exhale and bend your elbows straight back along your sides. Lower until your elbows form a right angle, keeping your body in one line.
  2. HoldKeep your elbows hugging your ribs and your shoulders no lower than your elbows. Your body is firm as a board, belly and legs engaged. To make it easier, lower your knees.
  3. ExitLower onto your belly, or press back up into Plank Pose.

Benefits

The key strength pose of vinyasa: triceps, chest, and a rock-solid core.

Cautions

  • Wrist and shoulder injuries
  • Beginners — keep your knees on the floor

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Counterpose

Child's Pose Child's Pose Beginner

Where it appears

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