Four Limbed Staff

The Four Limbed Staff, also known as Chaturanga Dandasana, is a popular yoga pose that can increase upper body strength, improve core stability, and enhance overall body control. This pose is often included in vinyasa flow sequences and is considered a transitional pose between the plank and upward-facing dog poses. When done correctly, the Four Limbed Staff engages multiple muscle groups simultaneously, including the arms, shoulders, chest, core, and legs. It helps to tone and strengthen the arms and shoulders while also building stability in the core muscles, especially the abdominals and lower back. To get into the Four Limbed Staff position, start in the plank pose with your wrists directly under your shoulders and your body in a straight line. Engage your core muscles and lower down halfway, keeping your elbows hugged close to your sides. Your shoulders should be aligned with your elbows, and your body should be parallel to the ground. Be mindful to avoid sinking your hips or allowing your lower back to sag. Incorporating the Four Limbed Staff into your workout routine can be a challenging and rewarding way to build upper body strength and stability. Remember to always listen to your body, modify when necessary, and practice proper form to reap the full benefits of this pose.

Instructions

• Begin in a plank position with your hands directly under your shoulders and your body in a straight line.
• Engage your core and lower your body towards the ground, keeping your elbows tucked in close to your sides.
• Lower yourself until your elbows are at a 90-degree angle.
• Pause for a moment, then push back up to the starting plank position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Engage your core throughout the exercise to maintain stability and control.
• Focus on proper form and alignment to fully engage the muscles and prevent injury.
• Breathe deeply and exhale as you lower yourself down to maintain control and stability.
• Progressively increase the duration and number of repetitions to challenge yourself and improve strength.
• Combine the Four Limbed Staff exercise with other bodyweight exercises for a full-body workout.
• If you're a beginner, start with modified variations until you build enough strength and stability.
• Listen to your body and rest when needed to prevent overexertion and promote recovery.
• Ensure proper warm-up before performing the exercise to prepare your muscles and joints.
• Maintain a slow and controlled movement throughout the exercise for optimal muscle activation.
• Incorporate resistance training to build strength and endurance for better performance in this exercise.