Want to build your arm and core strength? Then start doing Four-Limbed Staff pose. It intensively works your abs, back, upper arms, and shoulders all at the same time. It's a toughie, but once you get the right technique and you practice it a lot, it'll get easier.
English Translation: Four-Limbed Staff Pose
- From Standing Forward Bend pose, inhale, straighten your arms and back, and look up. Bend your knees slightly and step or jump both feet back so you're in a top of a push-up position with your shoulders directly above your wrists.
- As you exhale, bend your elbows straight behind you so they brush against the sides of your body, lowering into Four-Limbed Staff. Keep your body parallel to the ground and your shoulders parallel with your elbows. Draw your navel in toward your spine to protect your lower back, holding for five breaths.