CHATURANGA DANDASANA (four-limbed staff pose) is a core strengthener that requires the arm muscles to carry most of the weight.
Starting from ADHO MUKHA SVANASANA (downward facing dog pose), on an inhale shift your body and weight forward into a high plank position with elbows and shoulders stacked above the wrists.
Keeping the elbows close to the torso, exhale and lower the torso and legs halfway down to the floor. You are now in CHATURANGA DANDASANA (four-limbed staff pose).
Apart from engaging the legs, the abdominal muscles and the muscles of the back work in tandem to provide stability in the pose.
Sending the heels backwards may help to distribute the weight and take some of the strain away from the arms and shoulders.
From this position, you can either roll over the toes and straighten the arms into URDHVA MUKHA SVANASANA (upward facing dog pose), push back into ADHO MUKHA SVANASANA (downward facing dog pose), or lower all the way down to the mat to perform a prone pose like BHUJANGASANA (cobra pose).
