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How to Do One-Legged Four-Limbed Staff Pose

Strike a Yoga Pose: One-Legged Four-Limbed Staff Pose

As if holding your body a few inches above the ground in Four-Limbed Staff wasn't challenging enough, here's a variation to make your upper body, abs, and booty work even harder.

Sanskrit Name: Eka Pada Chaturanga Dandasana
English Translation: One-Legged Four-Limbed Staff Pose
Also Called: One-Legged Chaturanga
  • Begin in Mountain pose. Inhale to raise your arms overhead, and exhale as you fold forward, placing your palms flat on the floor in a Standing Forward Bend.
  • Inhale to look up with a flat back, and exhale to step or jump back, coming into Four-Limbed Staff. Hold here with your body in one straight line. Your elbows should be above your wrists and your shoulders in line with your elbows.
  • Lift your right leg a few inches off the floor, pointing your toes, and holding for five deep breaths. Release that foot to the floor and lift your left leg for another five breaths.
  • Release your left foot to the floor, inhale into Upward Facing Dog, and exhale into Downward Facing Dog.
Asche Asche 7 years
This is by FAR my favorite yoga pose!
bigestivediscuit bigestivediscuit 7 years
I have to say, I love this pose, and sometimes add it to my vinyasa if I'm in the mood for more of a challenge. It's a pose that makes me feel strong and happy.
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