Chatur – Four
Anga – A limb
Danda – Staff
Four-Limbed Staff Posture


  • Strengthens the arms
  • Develops power and mobility in the wrists
  • Tones the muscles of the abdomen and core


  • Those suffering a wrist injury or carpel tunnel syndrome may be able to do pose with the use of props to help alleviate pain. Props like blocks (foam or cork so cushion is provided), foam wedges, or specially made props like “Gripitz” can be tried. If these props do not help the pose may be further modified by lowering the knees first to relieve pressure and strain on the wrists.


  • Start from table position, on hands and knees. The knees directly under the hips.
  • With the hands directly under the shoulders spread out the fingers with each middle finger in alignment with the wrist. Press firmly through the fingers, rolling the thumb and the first finger towards one another. Shrug the shoulders down the back.
  • First come into “plank” pose by lengthening out through the right leg and pressing through the heel. Then lengthen out through the left leg, pressing through both heels equally with both legs straight. Push the front of the thighs into the thighbones.
  • Lengthen through the arms and turn inner elbows so they “face” each other.
  • Keeping the shoulder blades moving towards the tailbone, open across the upper back.
  • Neck and throat should be equally open. Extend through the crown of the head.
  • Draw the belly in and up towards the heart center.
  • Tuck the elbows in towards the body and inhale deeply.
  • On an exhalation bend the elbows and slowly lower the body until it is a few inches, parallel above the floor.
  • After holding briefly let the body lower completely to the floor.