Spiritual Awakening: intermediate yoga poses | day 13

“When you own your breath, nobody can steal your peace”


Four-Limbed Staff Pose

Sanskrit: Chaturanga Dandasana


How to do it


From Plank Pose, shift forward onto your tippy toes. Ground through your palms and broaden across the chest. Take an inhale.


On an exhale, bend your elbows to a 90-degree angle. Keep your thighs lifted toward the ceiling. Imagine stretching your tailbone toward your heels as you lengthen through the spine. Hold your elbows in line with the torso. Gaze forward.


To come out of the pose, release your knees to the ground. You can also keep your knees lifted and lower down onto your stomach for an extra ab challenge. Another option is to lift up and back to a Downward-Facing Dog and relax.

The benefits

Chaturanga is a key part of sun salutations, which you’ll find in Hatha, Sivananda, Ashtanga, and Vinyasa yoga classes. It promotes core stability and strengthens your abdominals and triceps.


Nowhere can man find a quieter or more untroubled retreat than in his own soul.