Chaturanga Dandasana - Four Limb Staff


From Phalakasana, inhale, press out through your heels to firm your legs, draw your navel towards your spine, firm your shoulder blades onto your back, broaden through the collarbones.

Press into all five knuckles of your hands, exhale, bend your elbows, track them directly in line with your shoulders. Lower your chest forward and down, until your upper arms are parallel and your forearms are perpendicular to the ground. Lift through the upper back and spread your shoulder blades as you lower.

Keep your head in line with your spine, back of the neck long, gaze down.