Four limbed staff pose (Chaturanga Dandasana in Sanskrit) is an arm balance pose that is practiced in many yoga sequences, including Sun Salutations. This asana is good for building strength in the arms and toning the abs, buttocks and upper thighs.
To move into four limbed staff pose, begin in plank pose with your body parallel to the yoga mat. You will support the upper body with the hands and the lower body on the flexed feet.
Firm the shoulders and tighten the tailbone. You will need to pay attention to the lower back and tailbone areas throughout the pose. It is a common for the back to sway and the tailbone to be arched, rather than straight in line with the torso.
The elbows should be tucked in at the sides of the body and pressed back with the shoulders and neck relaxed. Don’t hold tension in your shoulders or arms, just balance and press the hands into the mat evenly.
Keeping the back flat and the tailbone tight, begin to lower your body toward the mat. The goal is to lower the entire body to just a few inches above the floor and maintain balance on the hands and feet, while keeping the body straight and in proper alignment.
This asana is difficult for many students, especially beginners. Like all arm balances, four limbed staff pose requires strength in the arms and wrists to hold the pose for any length of time. In the beginning, you can hold the pose for a shorter amount of time before moving into upward facing dog or another asana. You could also hold it for as long as possible and then place the knees on the floor for more support. Gradually, you will develop increased straight to hold the pose.
Remember to breathe throughout the pose. The time spent in this pose will vary, as it is often part of a flowing sequence. The next pose will depend on the sequence and pace of the yoga class.