Four-Limbed Staff Pose

Chaturanga Dandasana

Four-Limbed Staff Pose is a low push-up hold where the body lowers to hover just above the floor, elbows hugging the ribs. It builds tremendous strength in the arms, shoulders, and core and is a pivotal transition in every Sun Salutation. A straight line from heels to head is the mark of good form.

Alignment cues

• Shift forward so shoulders stack over the wrists
• Lower halfway, elbows bent to 90 degrees and hugging in
• Keep the body one straight line, low belly engaged

Benefits

• Builds strength in the arms, shoulders, and core
• Prepares the body for arm balances
• Develops full-body control through the vinyasa

Modifications

• Lower the knees to the floor to reduce load
• Keep elbows hugging the ribs rather than flaring out