How to do Four Limbed Staff Pose

  1. Plant your elbows under your shoulders. 
  2. Step your feet back hip distance apart. 
  3. Press through your heels. 
  4. Place your hips in line with your shoulders. 
  5. Pull your ribs together and in. 
  6. Press the base of your fingers down to activate your chest. 
  7. Press the crown of your head forward.
  8. Shift your weight forward.
  9. Bend your elbows up to 90 degrees.
  10. Keep your elbows inward towards your side body.
  11. Keep your hips in line with your heels and shoulders.
  12. Keep your shoulders slightly higher than your elbows

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