Four-Limbed Staff Pose (Chaturanga Dandasana)

Chaturanga Dandasana is one of the positions in the Sun Salutation sequence.

The completed form of Chaturanga Dandasana is quite difficult to perform at first, until your arms, back, and legs are strong enough to support you. From Plank Pose, begin by lowering your knees to the floor and then, with an exhalation, lower your sternum to within an inch or two above the floor. 

Even experienced students have difficulty with Chaturanga Dandasana. Lay a thickly rolled blanket on the floor below your Plank Pose, parallel to your spine. Lower yourself lightly onto this support. Use it minimally, just enough to keep yourself afloat.

Benefits:
Strengthens the arms and wrists
Tones the abdomen

And here are some preparatory poses: 
- Plank Pose
- Bhujangasana
- Urdhva Mukha Svanasana