Four-Limbed Staff Pose

Instructions

1. 1Begin in a high plank position with hands directly under the shoulders and body in one straight line from head to heels.
2. 2Spread the fingers wide and press firmly through the index finger and thumb to protect the wrists.
3. 3On an exhale, bend the elbows straight back along the ribs, lowering the body until the upper arms are parallel to the floor.
4. 4Keep the elbows hugged tightly to the sides — do not let them splay outward.
5. 5Engage the core, firm the thighs, and press back through the heels to maintain the plank alignment.
6. 6Hold for one to three breaths, then transition forward into Upward Dog or lower all the way to the mat.

Contraindications & precautions

• ⚠Carpal tunnel syndrome or wrist injuries — full weight-bearing on the wrists in extension significantly compresses the carpal tunnel.
• ⚠Rotator cuff tears or shoulder impingement — the eccentric load placed on the shoulder stabilizers can worsen existing tears or impingement.
• ⚠Lower back pain or lumbar instability — without sufficient core strength, the lumbar spine collapses into extension, compressing the vertebrae.