Four Limbed Staff Pose

How to do Four Limbed Staff Pose

1. From high plank, shift forward slightly so your elbows can stay above your wrists as you lower.
2. Bend your elbows backward, keeping them close to your ribs.
3. Keep your elbows stacked above your wrists.
4. Keep your hips in line with your shoulders and heels.
5. Stop lowering while your shoulders are still slightly higher than your elbows.
6. Firm your abdomen and thighs to keep your body moving as one piece.
7. Look down and lengthen the back of your neck.
8. Press through your whole palms, including the bases of your fingers.
9. Set your knees down, then lower your torso to the mat with control.

Benefits

Chaturanga builds some of the arm strength used in more demanding balances.

Variations

Lower your knees before bending your elbows if you cannot keep your trunk supported.