Four-Limbed Staff
Caturaṅga Daṇḍāsanaचतुरङ्गदण्डासन
A low plank held with the elbows close to the ribs: strength without collapse.
- Developing
- 3–8 breaths
- Difficulty 3 of 5
General guidance only — work within a range that feels stable and pain-free.
How to practice
- 01
From Plank, shift forward until the shoulders are just past the wrists.
- 02
Bend the elbows and lower halfway, keeping them close to the ribs.
- 03
Keep the shoulders at elbow height and the chest forward of the hands.
- 04
Firm the legs and lift the navel slightly toward the spine.
- 05
Press back up to Plank or lower to the belly.
Benefits
- Builds arm, shoulder and core strength
- Teaches shoulder protraction and retraction control
- Prepares the body for arm balances
- Improves midline stability
Breath
Inhale to prepare; exhale on the descent. Keep the breath moving as you hold.
Cautions
Variations
- Knees down
- Lower the knees before lowering the torso.
- Block under the sternum
- Use a block as a depth gauge.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.