Four-Limbed Staff (Low Plank)

Caturaṅga Daṇḍāsana

Read what the gnome says

Four-Limbed Staff! From plank, shift forward and lower with the elbows hugging the ribs, until the body hovers at elbow height. One straight line, core firm, shoulders not below the elbows. Breathe, then lower or push back up. Strong gnome.

Works on Triceps · Pectorals · Anterior deltoids · Abdominals

How to do it

1. Come into a high plank with the shoulders over the wrists.
2. Shift forward onto the toes and lower halfway, elbows hugging the ribs.
3. Stop with the upper arms parallel to the floor, body in one line, and hold briefly.

Common mistakes

• Don’t let the hips sag or the elbows flare out.
• Don’t drop lower than the elbows at 90°.
• Don’t hold the breath.

Benefits

• Strengthens the abdominals and deep core.
• Supports the lower back and posture.
• Makes other poses feel steadier.

Take care: Go easy or skip if you have lower-back or neck pain, or are pregnant or recovering from abdominal surgery. Keep the breath flowing.

Suggest a correction

In ready-made sequences

Sun Salutation A 5 min Sun Salutation B 8 min

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Core

• Boat PoseIntermediate
• Both Big Toes PoseIntermediate
• Forearm Side PlankIntermediate
• Half BoatIntermediate
• One-Legged PlankIntermediate
• Side-Reclining Leg LiftIntermediate