How to do Four-Limbed Staff Pose

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Difficulty: Medium

Impact Level: Normal

Target Body Parts: abs, triceps, upper back, chest, shoulders


Start off in high plank pose. Ensure you are making a straight line with your body from your shoulders through your hips to your heels. Press the back of your shoulders up to the ceiling, doming slightly the upper back. Tuck your coccyx (tailbone) slightly toward the chest and pull your belly button to spine. Gaze slightly in front. Keeping the elbows above the wrist, bend your elbows and bring your shoulders down to elbow height. Hold there for a few breaths and then return up to high plank.

Common mistakes are to either have the hips high in the air or to let the hip sag downwards. Instead ensure a straight line from head to heels. Also avoid hanging the head looking back to the toes, ensuring gaze is forward. And lastly, ensure when you are in the lowered position that the shoulders do not come lower than the elbows and that the elbows are above the wrists so you have come forward far enough.

How to make Four-Limbed Staff Pose easier

Do the same thing with the knees on the floor slightly behind the hips.

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