When it comes
to upper-body strengthening, there's no better pose than Four-Limbed
Staff. Years later, Kate's teacher will still pick apart her pose — it
is not an easy Asana to do with proper alignment and control! When your
forearms and shoulders are in 90-degree angles, your muscles are working
at their absolute maximum, she says.
- Start in a Straight-Arm Plank 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 as you lower 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.