Chaturanga Dandasana (Four-Limbed Staff Pose)
A low plank hovering just above the floor on bent arms, the elbows at a right angle beside the ribs and the body in one straight line; held for time.
How to do it
Setup
From a high plank, hands under the shoulders, legs together on the toes, body in one line.
Steps
- Shift forward on the toes and lower with the elbows hugging the ribs.
- Stop with the elbows at a right angle and the shoulders at elbow height, and hold.
- Lower to the floor or press back up to the plank.
Common mistakes
Shoulders dipping below the elbows: stop higher; that dip strains the front of the shoulder. Elbows flaring out: keep them tight along the ribs. Hips sagging or piking: brace the belly and squeeze the glutes, or lower the knees to the floor.
Breathing
Slow and even through the hold.
