How to Do the Four Limbed Staff Pose

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Eventually, your calm and peaceful mind will relish the challenge that this pose presents your wrists and abdominal muscles. Until then, just be thankful it's not a one-limbed pose.

Warning
Do not attempt this pose if you suffer from carpal tunnel syndrome.

Step 1: Get on hands & knees
Begin on your hands and knees on the mat, with your wrists directly under your shoulders.

Step 2: Extend legs
Tuck your toes under and extend your legs straight out behind you, keeping your arms perpendicular to the mat.

Step 3: Look down
Look straight down at the floor, keeping your neck aligned with your straight spine.

Step 4: Pull in abs
Pull your abdominal muscles in so your hips don't sag, but don't allow them to rise up, either.

Step 5: Lower torso
Exhale, and bend your elbows, lowering your torso until it is parallel to the floor. Keep your elbows next to your sides.

Tip
If you have difficulty achieving this pose, lower your knees to the mat, and then bend your elbows to lower your torso.

Step 6: Hold pose
Hold the pose for at least 10 seconds.

Step 7: Release pose
Release the pose by lowering yourself all the way down to the mat. Now that's going out on a limb.

Did You Know?
There are 8 bones and 6 muscles in the wrists.