Four-Limbed Staff Pose

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The Four-Limbed staff pose, or Chaturanga Dandasana, is a challenging yoga pose that primarily engages the abdominal muscles.

By using the bodyweight as resistance, this pose strengthens the core without overstating its effect on auxiliary muscles.

It involves holding a push-up position with elbows bent, engaging the abs to maintain stability and alignment.

This workout is an effective way to build core strength and stability using only bodyweight resistance.

Begin by lying flat on your stomach, with your legs extended straight behind you.
Place your palms on the ground, directly under your shoulders, fingers pointing forward.
Engage your core muscles by drawing your navel in towards your spine.
Press into your palms and lift your entire body off the ground, keeping your legs straight and your toes pointed.
Lower your body down towards the ground, keeping your elbows tucked close to your sides.
Continue lowering until your elbows are at a 90-degree angle, forming a right angle with your upper arms parallel to the ground.
Hold this position for a moment, then push through your palms to lift your body back up to the starting position.

Engage your core right from the start by lying flat on your back and drawing your navel towards your spine. This will activate your abdominal muscles and set the foundation for a strong Four-Limbed staff pose.
As you transition into the pose, ensure your hands are shoulder-width apart and your fingers are spread wide, creating a solid base of support. This will help you maintain balance and stability throughout the exercise.
Keep your elbows hugged close to your ribs as you lower yourself down, maintaining a straight line from your head to your heels. This alignment will not only work your abs but also engage your chest, shoulders, and triceps, giving you a full-body workout.
Focus on your breath as you hold the pose. Take deep inhales, allowing your abdomen to expand, and exhale fully, drawing your belly button towards your spine. This conscious breathing will help you stay centered and connected to your body, enhancing your overall form and performance.
Remember, Rome wasn’t built in a day! Be patient with yourself and celebrate every small improvement. Consistency is key, so make sure to practice regularly and gradually increase the duration of your Four-Limbed staff pose. With time and dedication, you’ll build a strong core and achieve the form you desire.