Four Limbed Staff Pose

A yoga pose that builds upper body strength and stability through a lowered plank position held at the bottom of a push-up.

Instructions

1. Start in a plank position with hands directly under your shoulders and body in a straight line.
2. Lower your body by bending your elbows until your upper arms are parallel to your sides.
3. Your elbows should hug your ribs as you descend, not flare out to the sides.
4. Lower until your chest nearly touches the ground, with elbows bent at about 90 degrees.
5. Hold this lowered position, maintaining a straight line from head to heels.
6. Keep your core engaged and your body rigid throughout.

Tips

• This is a challenging isometric hold that builds strength and stability.
• Maintain the tight elbow position throughout to maximize chest and triceps activation.
• Keep your shoulders engaged and stable throughout the hold.
• For reduced difficulty, perform from your knees while maintaining proper form.
• For increased difficulty, hold the position longer or add subtle movements.
• This pose transitions well into push-ups or upper-body strength work.