31 Days of Yoga – Four-Limbed Staff (Chaturanga Dandasana)


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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.


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