Pose library›Strength
Intermediate · Strength

Four-Limbed Staff Pose
Chaturanga Dandasana

A low plank that develops integrated core and upper-body strength when practiced with control.

Instructional illustration of Four-Limbed Staff Pose
LevelIntermediate
Pose typeStrength
Primary focusArms, Core

How to practice Four-Limbed Staff Pose

  1. Begin in Plank and shift slightly forward.
  2. Bend elbows straight back beside the ribs.
  3. Lower until shoulders are no lower than elbows.
  4. Keep one long line through the body or lower the knees.

Practice tips

  • Practice with knees down.
  • Use blocks beneath the shoulders as a height cue.
Practice note: Avoid collapsing into the shoulders or lower back.
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