Skip to main content

How to Do the Four Limbed Staff Pose

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.


  • : Do not attempt this pose if you suffer from carpal tunnel syndrome.
  • Step 1: Get on hands & knees Begin on your hands and knees on the mat, with your wrists directly under your shoulders.
  • Step 2: Extend legs Tuck your toes under and extend your legs straight out behind you, keeping your arms perpendicular to the mat.
  • Step 3: Look down Look straight down at the floor, keeping your neck aligned with your straight spine.
  • 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.
  • 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.
  • TIP: If you have difficulty achieving this pose, lower your knees to the mat, and then bend your elbows to lower your torso.
  • Step 6: Hold pose Hold the pose for at least 10 seconds.
  • 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.
  • FACT: There are 8 bones and 6 muscles in the wrists.

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

Popular Categories