Four Limbed Staff Exercise Guide
Exercise Profile
- Target
- Core
- Equipment
- Body weight
- Body Part
- Stretching
- Primary Muscle
- Core
- Secondary Muscles
- Shoulders, Triceps, Chest
- Intensity
- medium
- Category
- stretching
- Skill Level
- intermediate
- Estimated Calories
- 3.5
- Alternate Names
- Chaturanga Dandasana
Visualised Target Muscle Groups
Front
Back
How to: Four Limbed Staff
- Start in a plank position, with your hands beneath your shoulders and your body in a straight line.
- Lower your body halfway to the floor while keeping elbows close to your sides.
- Engage your core and maintain a slight bend in your elbows.
- Hold the position for a few breaths, then push back to the starting plank.
Common Mistakes
- Allowing the shoulders to drop too low.
- Locking the elbows instead of keeping them slightly bent.
- Failing to engage the core and lower back.
Modifications
- Knees can be placed on the ground for a gentler version.
- Use a block under the chest for support.
Tips
- Engage your core to maintain stability.
- Keep your body in a straight line to avoid sagging hips.
- Breathe deeply throughout the pose to enhance relaxation.
Four Limbed Staff Alternatives
Tags
core
shoulders
triceps
yoga
stretching
balance
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