Four-Limbed Staff Pose anatomy
Four-Limbed Staff Pose · Chaturanga Dandasana · Tư thế chống đẩy bốn điểm
Four-Limbed Staff Pose mainly works triceps brachii, pectoralis major, deltoid, serratus anterior; it stretches wrist flexors; rotator cuff, biceps brachii, rhomboid major stabilize.
Opening the 3D model…
From Plank Pose, lower until your elbows bend to 90°, keeping your body straight, parallel to, and just above the floor. The triceps, pectoralis major, and abdominals work very hard.
Muscles in this pose
Working (contracting): Triceps brachii, Pectoralis major, Deltoid, Serratus anterior, Latissimus dorsi, Rectus abdominis, Transversus abdominis, Obliques, Iliopsoas, Quadriceps, Brachialis
Stretching: Wrist flexors
Stabilizing: Rotator cuff, Biceps brachii, Rhomboid major, Trapezius, Gluteus maximus, Erector spinae
Why these muscles work or stretch
- Triceps brachii · Working (contracting): Holds the elbows at 90° against gravity
- Deltoid · Working (contracting): Mainly the front (anterior) fibers
- Latissimus dorsi · Working (contracting): Draws the elbows back, close to the body
- Brachialis · Working (contracting): Holds the elbows bent at 90° under body weight
- Wrist flexors · Stretching: Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
- Rotator cuff · Stabilizing: Protects the shoulder joint
Practice cues
- Hug your elbows to your sides, pointing back
- Don't drop your shoulders below your elbows
- Hold your body as one unit; don't let your hips sag
Benefits
- Strengthens the triceps, chest and shoulders
- Strengthens the abdominals and core
- Trains a controlled descent in sun salutations
- Improves shoulder blade stability
Cautions / contraindications
- Avoid with an unhealed shoulder or wrist injury
- Don't drop the shoulders below the elbows, to protect the shoulder joint
- Go gently with low back pain: lower the knees so the back won't sag
- Pregnancy or recent abdominal surgery: lower the knees or skip the pose
Easier variations
- Lower both knees to the floor before lowering the body
- Lower only halfway, or place a block under the chest as a stop
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Plank Pose Phalakasana
- Forearm Plank (Dolphin Plank) Makara Adho Mukha Svanasana
- Side Plank Pose Vasisthasana
- One-Legged Crow Pose Eka Pada Bakasana
- Crow Pose Bakasana
- Sage Koundinya Pose II Eka Pada Koundinyasana II
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)