[Pose Of the Week] One-Legged Four-Limbed Staff Pose (Intermediate)

Challenge your balance & build upper & lower body strength in One-Legged Four-Limbed Staff Pose…

One-Legged Chaturanga (Eka Pada Chaturanga Dandasana) – also known as One-Legged Four-Limbed Staff Pose (or sometimes Three-Limbed Staff Pose), is a variation on Four-Limbed Staff Pose with an advanced twist. In this version of the pose, one leg is raised off the floor, creating an extra challenge to both strength and balance. This pose is great for toning the arms, shoulders, and glutes, and it also builds strength in the back and core muscles and hips. It is also thought to improve balance and concentration.

To modify the pose, you may place a bolster under your hips, rest your forearms on the floor or a folded blanket, or practice the pose with your knee on the floor. You can also press the toes of your raised foot against a wall for stability.

Be sure to focus on keeping your back in one straight line throughout the pose, and don’t let your hips drop or your lower back sway.

Those with high blood pressure, heart problems, or recent or chronic injuries to the wrists, shoulders, or elbows should skip this one.

How to Do One-Legged Four-Limbed Staff Pose:

Begin from Downward Facing Dog Pose (Adho Mukha Svanasana).
Shift your upper body forward, coming into Plank Pose (shoulders over hands).
Bend the elbows back to 90° and lower the head and chest to Four-Limbed Staff Pose (Chaturanga). Keep the elbows hugging into your sides, with the upper arms parallel to the floor.
When you are stable, bring your weight into the left leg and foot. Lift the right foot off the ground and point the toes towards the wall behind you. Focus on stretching from your toes to your sternum. Hold for 5-10 breaths.
To exit the pose, lower the raised foot to the ground. Then return to Downward Facing Dog.
Repeat on the other side.