FOUR LIMBED STAFF POSE

FOUR LIMBED STAFF POSE

HOW TO PERFORM

• To modify, place knees on the mat. Begin in Plank pose. As you begin to bend your elbows, keep them directly over your wrists and do not let them splay outwards.

• Firm your leg and belly muscles as you lower down. Do not let your lower back cave down.

• Keep your hips in line with your shoulders as you lower, and keep your heels pressing away from you.

• Press into the knuckles, and lower your torso to hover over the mat.

• Keep your elbows hugging in to your ribs and pointing back towards your feet the entire time.

• Hold for ten to thirty seconds, while breathing slowly and smoothly, and then lower the rest of the way to the floor.

BENEFITS

• Tones and strengthens she shoulders, core, lower back and legs – basically creating a fit body altogether!
• Builds stamina, heat and mental clarity.
• When practised properly it can greatly improve posture as it helps support the spine.

CONTRAINDICATIONS

• Carpal tunnel, recent shoulder, wrist or elbow injury. If pregnant, practice modified version with knees down.

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