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Four-Limbed Staff Pose

Angle-Based Images: Four-limbed Staff Pose Video
Angle-Based Images: Four-limbed Staff Pose Video
Angle-Based Images: Four-limbed Staff Pose Video
Angle-Based Images: Four-limbed Staff Pose Video
Angle-Based Images: Four-limbed Staff Pose Video
Four-Limbed Staff Pose: Step 1
Step 1 Begin in Plank Pose.
Four-Limbed Staff Pose: Step 2
Step 2 Reach back through your heels, engage your navel to your spine, and soften through your elbows, reaching them straight back until your forearms graze the sides of your rib cage. Find your long spine, and keep a slight chin tuck. Breathe here for at least three deep breaths.
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Progressions & Variations

Beginner Tips

Wrist creases are parallel to the front edge of your mat.

Tips

Do not allow your body to lower below your elbows, this can cause elbow strain. Avoid this pose if you have wrist maladies, such as carpal tunnel syndrome.

Benefits

This pose strengthens the arms, wrists, shoulders, triceps and core. It is said to alleviate back pain as a result of the core strength gained practicing the pose.

Modifications

To make this easier, you can lower your knees to the ground until you have the arm and core strength to practice the full expression of the pose.

Related Exercises

  • Strength Exercises
  • Core Exercises
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