How To Do the Four Limbed Staff Pose

  • December 5, 2007
  • 721 Views

joekulak from Joe Kulak (and 10 others)

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Eventually, your calm and peaceful mind will relish the challenge that this pose presents your wrists and abdominal muscles. Until then, just be thankful it’s not a one-limbed pose.

You Will Need

  • Comfortable clothing suitable for stretching and moving
  • A calm place where you won't be distracted or disturbed
  • A yoga mat or folded blanket

Do not attempt this pose if you suffer from carpal tunnel syndrome.

How To Do the Four Limbed Staff Pose: Get on hands & knees

Step 1: Get on hands & knees

Begin on your hands and knees on the mat, with your wrists directly under your shoulders.

How To Do the Four Limbed Staff Pose: Extend legs

Step 2: Extend legs

Tuck your toes under and extend your legs straight out behind you, keeping your arms perpendicular to the mat.

How To Do the Four Limbed Staff Pose: Look down

Step 3: Look down

Look straight down at the floor, keeping your neck aligned with your straight spine.

How To Do the Four Limbed Staff Pose: Pull in abs

Step 4: Pull in abs

Pull your abdominal muscles in so your hips don’t sag, but don’t allow them to rise up, either.

How To Do the Four Limbed Staff Pose: Lower torso

Step 5: Lower torso

Exhale, and bend your elbows, lowering your torso until it is parallel to the floor. Keep your elbows next to your sides.

If you have difficulty achieving this pose, lower your knees to the mat, and then bend your elbows to lower your torso.

How To Do the Four Limbed Staff Pose: Hold pose

Step 6: Hold pose

Hold the pose for at least 10 seconds.

How To Do the Four Limbed Staff Pose: Release pose

Step 7: Release pose

Release the pose by lowering yourself all the way down to the mat. Now that’s going out on a limb.

There are 8 bones and 6 muscles in the wrists.

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