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Welcome to day 22! The four-limbed staff pose is really just a low plank. This pose shouldn’t be performed if you have wrist or shoulder injuries.

To perform: Beginning in plank pose. Inhale and shift shoulders forward slightly. Exhale, bend your elbows keeping them directly over your wrists. Slowly lower your body into a straight line. Your elbows should hug the body and your shoulders should be at a 90-degree angle from the elbows. Breathe slow and steady. Hold pose for 30 seconds then lower yourself to prone position.

Benefits of Four-Limbed Staff Pose:

• Strengthens arms & back muscles
• Increases flexibility & stability
• Improves endurance
• Engages abdominal muscles

Stay safe and have a great day! 😷 Come back tomorrow for another pose.

• Book Review: The Ellie Dwyer Series by Diane Winger
• DIY Dog Toys
• Easy Cheese Tortellini Soup
• T-Shirt to Vest Transformation
• 31 Days of Yoga – Plough (Halasana)
• 31 Days of Yoga – Dolphin Plank (Makara Adho Mukha Svanasana)
• 31 Days of Yoga – Extended Side Angle (Utthita Parsvakonasana)
• 31 Days of Yoga – Boat (Paripurna Navasana)
• 31 Days of Yoga – One Legged Table (Bharmanasana)
• 31 Days of Yoga – Triangle (Trikonasana)
• 31 Days of Yoga – Crescent Moon (Anjaneyasana)
• 31 Days of Yoga – Pigeon (Ardha Kapotasana)
• 31 Days of Yoga – Bridge (Setu Bandha Sarvangasana)
• 31 Days of Yoga – Four-Limbed Staff (Chaturanga Dandasana)
• 31 Days of Yoga – Side Plank – Vasisthasana)
• 31 Days of Yoga – Legs Up the Wall (Viparita Karani)
• 31 Days of Yoga – Plank (Phalakasana)
• 31 Days of Yoga – Seated Forward Bend (Paschimottanasana)
• 31 Days of Yoga – Extended Puppy (Uttana Shishosana)
• 31 Days of Yoga – Lotus (Padmasana)
• 31 Days of Yoga – Child’s Pose (Balasana)