Four Limbed Staff
This exercise, also known as Chaturanga Dandasana in yoga, involves holding a plank position while lowering the body down towards the ground with the elbows close to the body. It is commonly used as a transition pose in vinyasa flow yoga sequences.
Four Limbed Staff Instructions
- Start in plank position with your hands shoulder-width apart and your feet hip-width apart.
- Lower your body down towards the ground, keeping your elbows close to your sides.
- As you lower yourself down, keep your body in a straight line from your head to your heels.
- Once your elbows are at a 90-degree angle, hold the pose for a few seconds.
- Push yourself back up to plank position, keeping your body in a straight line.
- Repeat the exercise for several repetitions.
Four Limbed Staff Form & Visual
Four Limbed Staff Benefits
- Strengthens glutes and hamstrings
- Improves hip mobility and flexibility
- Helps to prevent lower back pain
- Increases power and explosiveness in lower body movements
- Can be done with or without weights for added resistance
Four Limbed Staff Muscles Worked
Four Limbed Staff Variations & Alternatives
- Chaturanga Dandasana
- Low Plank
- Yoga Push-Up
- Four-Limbed Staff Pose