How to Practice Staff Pose and Four Limbed Staff Pose?
Staff pose is a basic seated pose which strengthens your legs and improves alignment. Four-limbed staff pose is an advanced pose categorized under balancing poses, it strengthens your wrist, arms and abdomen.
How to Practice Staff Pose?
- Begin very carefully and stay cautious if you have any chronic back problems, like the slipped discs
- Some may feel unstable with their feet together, in such cases you may keep your feet slightly apart
- Sit down on the floor or on yoga mat with you legs stretched straight in front
- Engage your thigh muscles and flex your feet
- If you are a freshmen to yoga then, your heels may not stick to the floor. Do not worry about it
- Make sure you keep the spine stretched long
- Stack your shoulders exactly on top of your hips
- It strengthens your back muscles
- Stretches your chest and shoulders
- It also improves posture
How to Practice Four-Limbed Staff Pose?
- Do not practice this pose, if you have Carpal tunnel syndrome
- Never practice this pose during pregnancy
- Four-Limbed Staff pose is well practiced in continuation to the Plank pose
- From Plank pose bend your arms straight back, and keep the upper arms hugged into your sides
- Lower down to the floor, and stop when your upper arms and forearms come to a right angle
- Keep your whole body at an even level and push back into your heels
- Roll over your toes by coming into the upward facing dog pose
- It strengthens your arms and wrists
- Tones your abdomen