Four-Limbed Staff Pose
step by step1 Start in Adho Mukha Svanasana. Roll your shoulder blades back and press the tailbone against the pubis. Try to create a nice continuous line with your entire body.
2 Upon exhaling, bring the pelvis down and your torso and legs parallel to the ground, a few centimetres away from it.
3 Push into your heels towards the back and engage your abs. Your arms should remain long. Bring your pubis in towards your belly button.
4 The inside of your elbows are facing each other and the feet are close together. Press into the ground with your hands. Your head and neck form a straight line with the spine. The gaze is focused on the ground in front of you. There is space between the shoulders and ears. Breathe.
5 Hold the pose for 10 to 30 seconds. Come out of the pose upon exhaling and either return to the ground or to Adho Mukha Svanasana.
- Strengthens your arms and wrists.
- Tones your abs.
contraindictions and warnings
- Problems related to carpal tunnel syndrome.