Four Limbed Staff

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.

Muscle Group

Equipment Required

Four Limbed Staff Instructions

  1. Start in plank position with your hands shoulder-width apart and your feet hip-width apart.
  2. Lower your body down towards the ground, keeping your elbows close to your sides.
  3. As you lower yourself down, keep your body in a straight line from your head to your heels.
  4. Once your elbows are at a 90-degree angle, hold the pose for a few seconds.
  5. Push yourself back up to plank position, keeping your body in a straight line.
  6. Repeat the exercise for several repetitions.

Four Limbed Staff Form & Visual

Four Limbed Staff

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

  • Triceps
  • Chest
  • Shoulders
  • Core

Four Limbed Staff Variations & Alternatives

  • Chaturanga Dandasana
  • Low Plank
  • Yoga Push-Up
  • Four-Limbed Staff Pose