Four-limbed staff (hold)

Chaturanga Dandasana

Yogaintermediatetimedno equipment

Low plank: from plank the body lowers as one rigid line until the elbows are bent 90 degrees, forearms vertical over the wrists, upper arms parallel to the floor and shoulders at elbow height, hovering a few cm above the floor.

How to do it

1. Start in plank; shift slightly forward onto the toes so the shoulders move a little ahead of the wrists.
2. Bend the elbows straight back, hugging the ribs, and lower the whole body in one piece.
3. Stop when the elbows reach 90 degrees: forearms vertical, upper arms parallel to the floor, shoulders level with the elbows.
4. Body straight and parallel to the floor, toes tucked, heels pushing back; gaze slightly forward.

Muscles worked

Main: triceps, chest
Supporting: shoulders, abs