Complexity: Suitable for Intermediate Practitioners.
Duration: 10 to 30 seconds
Your arms and wrists will strengthen when you use the four-limbed staff. This posture can be avoided by pregnant women and those who have carpal tunnel syndrome.
- Begin in the downward-facing dog position. Get on the hands and feet, elbows directly above hands and hips directly above knees. Straighten your legs and limbs by pressing your hips broad forward. Allow your neck to follow the straight line of your back from the hips to the top of your head. Slowly and thoroughly inhale.
- Switch to a plank position. Shift your tailbone into your pubis and tense your shoulder blades around the back of your ribs.
- Exhale and slowly lower your torso, followed by your thighs, to a few inches above the deck, making sure they are parallel. Allowing your tailbone to point upward is not recommended; instead, turn your legs slightly inward. Pull your pubis in the direction of your belly button.
- Squeeze your elbows in place while keeping your shoulder blades broad. The bottoms of your pointer fingers should be pressed into the dirt. Raise the sternum and look ahead.
- For 10 to 30 seconds, stay in this spot. Exhale and gradually drop your body to the ground until you are lying face down.