Four-Limbed Staff Pose

Caturanga Dandasana

Lower from Plank with elbows close to the body and the torso and legs aligned.

Catur means four; anga means limb; danda means staff.

Movement guidance

Preparation
Start in Plank or knees-down Plank.
Entry and alignment
Keep the body long and bend the elbows backward. Lower only as far as the shoulders stay at or above elbow height.
Hold and breathe
Keep the elbows close and avoid dropping the shoulders suddenly below them. Keep breathing comfortably without holding your breath.
Exit and next movement
Lower the knees first and then the torso, or press back to Plank.