Four Limbed Staff
Gym Exercise Card
Equipment
The Four Limbed Staff, also known as Chaturanga Dandasana, is a yoga pose that promotes strength and stability throughout the body. It targets the core, shoulders, and arms, improving endurance and balance.
How to do it
- Start in a high plank position with your arms straight and hands shoulder-width apart.
- Engage your core, keeping the body in a straight line from head to heels.
- Slowly lower your body, bending your elbows close to your sides until your arms form a 90-degree angle.
- Hold briefly before pushing back up to the starting plank position.
- Maintain a steady breath throughout the movement.
Muscles worked
Primary Pectoralis Major Sternal Head Rectus Abdominis Triceps Brachii
Secondary Deltoid Anterior Obliques Quadriceps
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