चतुरङ्गदण्डासनCaturaṅgadaṇḍāsana
Four-Limbed Staff Pose
“This information is provided for educational purposes. Practice mindfully.”
1Start in a high plank position.
2Slowly lower the body towards the floor while keeping it straight like a rod.
3Stop when the elbows are at 90 degrees and the forearms are parallel to the floor.
4Keep the elbows tucked close to the ribs.
5Engage the core and thighs to maintain the straight line.
6Breathe steadily before transitioning or releasing.
Supports strength in the arms, core, and legs Helps develop overall body stability Strengthens the wrists and shoulders Encourages better posture - •Ensure the body does not sag or arch excessively
- •Be mindful of shoulder alignment; avoid letting them dip too low
- •Practice with knees on the floor if full strength is still developing
