Four-Limbed Staff – Chaturanga Dandasana

Four-Limbed Staff (Chaturanga Dandasana)

  • Begin in Plank Pose (think of your body similarly in position to a high push-up)
  • Keep your neck in line with your spine
  • Hands are directly under your shoulders, arms are straight, but not locked. Look at the pits of your elbows, they should be facing each other
  • Spread your fingers wide like a starfish, middle fingers center with the front of your mat, and press your hands down through the knuckles
  • Create side body long – roll the heads of your arm bones back, drawing your shoulder blades closer to your spine as you extend your legs back and flex your feet. Lengthen your tailbone down towards your heels
  • Bring your belly in towards your spine so that the waist doesn’t dip down
  • Exhale and lower your body half way down, so that your upper arms are parallel with the floor
  • Hold for 3 smooth breaths than release yourself all the way down to the mat on your last exhale

Plank Pose – Phalakasana

plank pose - phalakasana

  • The goal is to hold your body in this pose in as close to a straight line as possible, literally think of your body like a plank
  • Extend your legs out behind you as far as you can to mimic that straight line
  • Wrists are directly under your shoulders
  • Fingers spread wide, line up your middle fingers with the front of your mat and press index fingers into the floor
  • Strong straight arms, elbows should not be locked, heads of arm bones rolled back to create and opening in your collarbones
  • Bring your belly in towards your spine