FOUR-LIMBED STAFF or LOW PLANK or PUSH-UP
(from plank pose)
Bend elbows to a 90-degree angle—upper arms parallel to floor, shoulders as high as elbows (more doable: lower knees to floor or stay in plank). Do not point elbows out.
Lift ribs up—do not collapse low back.
Keep heels vertical; keep looking forward.
Grip floor with fingertips—press inner edges of hands down.
Tighten glutes, press tailbone down, tone abdomen.
Christina Sell, a key yogahour influence, once told me that four-limbed staff pose requires a 20-minute minimum tutorial to get students into it asana accurately. That’s one-third the time of a yogahour class! For this reason four-limbed staff is almost always taught momentarily or in
tandem with push-ups.