Four-Limbed Staff Pose (Chaturanga Dandasana)

Targets the triceps, chest (pectoralis minor), serratus anterior, and deep core in a moment of eccentric upper-body loading. Helpful for building the pushing strength needed for arm balances and press-ups, and as the controlled-descent transition between Plank and Cobra or Upward Dog in every sun salutation. The movement lowers from Plank by hugging the elbows directly back against the ribs, stopping when the shoulders are level with the bent elbows (approximately 90 degrees), holding the body in a straight hover just above the floor.

Cues

• Hug the elbows in and lower to a low hover, shoulders level with the elbows.