Known as Chaturanga Dandasana in Sanskrit, the 4-Limbed Staff Pose or Low Plank Pose is a fundamental yoga posture. Its origins go back over 2,000 years to the ancient texts of yoga, particularly the Yoga Sutras of Patanjali. The name reflects the pose’s alignment, with “Chaturanga” meaning four limbs. In this pose, the body is parallel to the ground and supported by the four points of contact – both hands and feet – with the elbows at right angles to the body.
How do you do 4-limbed staff?
Step 1.
Begin in a high plank position on the balls of your feet with your shoulders stacked over wrists. Press firmly into your palms, engage quadriceps, glutes, and abs, and wrap triceps back.
Step 2.
Inhale, lengthen your tailbone, glide shoulder blades down back body, and feel a straight diagonal line from crown of head to heels with your navel drawing up and in. Gaze 8-12 inches forward past your fingertips.
Step 3.
Exhale, reach your shoulders slightly forward of wrists, and begin to lower the body, bending elbows as close to 90 degrees, hugging them along your ribcage.
Step 4.
Pause halfway down, reaching back through heels and forward through sternum.
Step 5.
Lower all the way down to the mat, or continue into upward facing dog.
Benefits of 4-limbed staff
Strengthens the back extensors, chest, forearms, biceps, triceps, quads
Stabilizes muscles of the core and scapula (serratus anterior) to improve posture and make arm balances more accessible
Promotes wrist flexibility and mobility
Builds strength and confidence towards more advanced poses like inversions
Variations of 4-limbed staff
Ashtanga Namaskara: Lower knees, chest, and chin down to the mat keeping your hips lifted
Lower knees down to the mat for modified chaturanga
Lower onto props (align blocks under shoulders, or under sternum and pelvis)
Other Yoga Poses to Try
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Downward Facing Dog
The Downward Facing Dog yoga pose, known as Adho Mukha Svanasana in Sanskrit, is considered one of the most fundamental yoga poses. This pose can be used throughout the practice, whether in a Sun Salutation sequence or as a transition
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4-Limbed Staff Pose
Chaturanga Dandasana, or Four-Limbed Staff Pose, is a 2,000-year-old foundational yoga posture in which the body is held parallel to the ground, supported by hands and feet with elbows bent at right angles.
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Forward Fold
Forward Fold, also known as Uttanasana in Sanskrit, is a fundamental posture for the practice. With feet hip-width apart and the upper body surrendering to the ground, this yoga pose offers a deep stretch and release in the hamstrings, calves,