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THE FOUR-LIMBED STAFF Pose is also frequently known as the half-push up. When done correctly, your body resembles a staff or rod, with the spine in one straight line. It is a fundamental component of the Sun Salutations.
How to Do
Bringing your hands shoulder-width apart; supporting your shoulders, elbows, and wrists. Bend your arms straight back, keeping the upper arms hugging into your sides as you lower down toward the floor.
Engage your core and keep your hips raised up creating a line of energy from the crown of your head through your heels. Stop when your forearms and upper arms are at a right angle. So your shoulders are at the same level with your elbows. Hold the pose for ten to thirty seconds, taking four deep breaths. Release with an exhalation.
Benefits
The Four-Limbed Staff Pose tones and strengthens your abs. Builds muscle upper arms, back, and shoulders and wrists.
Tip
For beginners, bring your knees to the floor until you can build enough strength to hold your body up with the arms.
Keep in mind that your neck remains balanced. Your eyes are to the floor. Allowing your body to lower below your elbows can cause elbow strain. If you have wrist conditions, for instance, carpal tunnel syndrome, you should avoid this pose.
