Four-Limbed Staff Pose on Elbows Phalakasana II

: 1 min

: 30 score

: 5 kcal

Arm-Supported Poses

Static

Favorable effect

Strengthens the arm muscles
Strengthens the thigh muscles
Boosts energy
Supports physical activity during weight loss
Strengthens the abdominal muscles

Contraindications

Pregnancy

High blood pressure

Technique of execution

Kneel and place your forearms on the floor with your fingers interlaced. Tuck your toes and straighten your legs into a long line. Gently tuck your tailbone and hold while breathing freely. Lower your knees, sit back on your heels and rest your hands on your thighs.

What to do if it does not work out, as in the video

Try several short holds rather than forcing one long hold. Keep your knees on the floor if straight legs feel too difficult. Breathe continuously.

Where can I meet

Lesson search

Challenges

Four-Limbed Staff Pose on Elbows occurs 110 times in ready-made lessons

Theme	Title	Time
Joints	Joint Mobility 60 min	60 min
Joints	Joint Mobility 90 min	90 min
Immunity	Immune Support 90 min	90 min
Waist	Slim Waist 90 min	90 min
Pregnancy	Postnatal Recovery 10 min	10 min
Pregnancy	Postnatal Recovery 15 min	15 min
Pregnancy	Postnatal Recovery 20 min	20 min
Pregnancy	Postnatal Recovery 25 min	25 min
Pregnancy	Postnatal Recovery 30 min	30 min
Pregnancy	Postnatal Recovery 45 min	45 min
Pregnancy	Postnatal Recovery 60 min	60 min
Relaxation	Stress Relief 90 min	90 min
Energy	Energizing Morning 15 min	15 min
Energy	Energizing Morning 20 min	20 min
Energy	Energizing Morning 25 min	25 min
Energy	Energizing Morning 30 min	30 min
Energy	Energizing Morning 45 min	45 min
Energy	Energizing Morning 60 min	60 min
Energy	Energizing Morning 90 min	90 min
Sexual health	Women's Strength 90 min	90 min
Digestion	Yoga for the Liver 60 min	60 min
Digestion	Yoga for the Liver 90 min	90 min
Digestion	Healthy Digestion 45 min	45 min
Digestion	Healthy Digestion 60 min	60 min
Digestion	Healthy Digestion 90 min	90 min
Sexual health	Yoga for the Prostate 90 min	90 min
Back	Yoga for the Lower Back 20 min	20 min
Back	Yoga for the Lower Back 25 min	25 min
Back	Yoga for the Lower Back 30 min	30 min
Back	Yoga for the Lower Back 45 min	45 min
Back	Yoga for the Lower Back 60 min	60 min
Back	Yoga for the Lower Back 90 min	90 min
Sports	Yoga for Snowboarders 90 min	90 min
Chest	Yoga for the Chest and Posture 45 min	45 min
Chest	Yoga for the Chest and Posture 60 min	60 min
Chest	Yoga for the Chest and Posture 90 min	90 min
Core	Toned Abs 10 min	10 min
Core	Toned Abs 15 min	15 min
Core	Toned Abs 20 min	20 min
Core	Toned Abs 25 min	25 min
Core	Toned Abs 30 min	30 min
Core	Toned Abs 45 min	45 min
Core	Toned Abs 60 min	60 min
Core	Toned Abs 90 min	90 min
Weight loss	Yoga for Weight Loss 15 min	15 min
Weight loss	Yoga for Weight Loss 20 min	20 min
Weight loss	Yoga for Weight Loss 25 min	25 min
Weight loss	Yoga for Weight Loss 30 min	30 min
Weight loss	Yoga for Weight Loss 60 min	60 min
Weight loss	Yoga for Weight Loss 90 min	90 min
Back	Good Posture 90 min	90 min
Weight loss	Intensive Weight Loss 25 min	25 min
Weight loss	Intensive Weight Loss 30 min	30 min
Weight loss	Intensive Weight Loss 45 min	45 min
Weight loss	Intensive Weight Loss 60 min	60 min
Weight loss	Intensive Weight Loss 90 min	90 min
Diabetes	Yoga for Diabetes 30 min	30 min
Diabetes	Yoga for Diabetes 45 min	45 min
Diabetes	Yoga for Diabetes 60 min	60 min
Diabetes	Yoga for Diabetes 90 min	90 min
Lungs	Yoga When Quitting Smoking 60 min	60 min
Energy	Tibetan Exercises 20 min	20 min
Depression	Yoga for Anxiety Relief 15 min	15 min
Stress relief	Yoga for Anxiety Relief 20 min	20 min
Energy	Static Routine 25 min	25 min
Energy	Static Routine 30 min	30 min
Back	Yoga for Scoliosis 15 min	15 min
Back	Yoga for Scoliosis 20 min	20 min
Back	Yoga for Scoliosis 25 min	25 min
Back	Yoga for Scoliosis 30 min	30 min
Back	Yoga for Scoliosis 45 min	45 min
Back	Yoga for Scoliosis 60 min	60 min
Back	Yoga for Scoliosis 90 min	90 min
Weight loss	Slim Body 10 min	10 min
Weight loss	Slim Body 20 min	20 min
Weight loss	Slim Body 25 min	25 min
Weight loss	Slim Body 30 min	30 min
Weight loss	Slim Body 45 min	45 min
Weight loss	Slim Body 60 min	60 min
Weight loss	Slim Body 90 min	90 min
Stress relief	Inner Harmony 60 min	60 min
Energy	Hormonal Yoga 15 min	15 min
Energy	Hormonal Yoga 20 min	20 min
Energy	Hormonal Yoga 25 min	25 min
Energy	Hormonal Yoga 30 min	30 min
Energy	Hormonal Yoga 45 min	45 min
Energy	Hormonal Yoga 60 min	60 min
Energy	Hormonal Yoga 90 min	90 min
Relaxation	Yin Yoga 60 min	60 min
Relaxation	Yin Yoga 90 min	90 min
Stress relief	Yoga After Work 90 min	90 min
Weight loss	Yoga for Weight Loss 45 min	45 min
Back	Yoga for Hyperlordosis 15 min	15 min
Back	Yoga for Hyperlordosis 20 min	20 min
Back	Yoga for Hyperlordosis 25 min	25 min
Back	Yoga for Hyperlordosis 30 min	30 min
Back	Yoga for Hyperlordosis 45 min	45 min
Back	Yoga for Hyperlordosis 60 min	60 min
Back	Yoga for Hyperlordosis 90 min	90 min
Arms	Yoga for Hands and Wrists 60 min	60 min
Arms	Yoga for Hands and Wrists 90 min	90 min
Sports	Yoga for Cyclists 90 min	90 min
Back	Yoga for Shoulders and Shoulder Blades 60 min	60 min
Habits	Sugar-Free 20 min	20 min
Sports	Yoga for Golfers 25 min	25 min
Sports	Yoga for Golfers 45 min	45 min
Sports	Yoga for Golfers 60 min	60 min
Sports	Yoga for Golfers 90 min	90 min
Energy	Mat Pilates 60 min	60 min
Energy	Mat Pilates 90 min	90 min

Four-Limbed Staff Pose on Elbows occurs 126 times in ready-made courses

Theme	Title	Duration	Day
Health	Strengthen Your Immunity 4 w. Day: 7, 9	4 w.	7, 9
Whole body	Flexible Body 4 w. Day: 16, 28	4 w.	16, 28
Weight loss	Weight Loss 4 w. Day: 5, 20, 22	4 w.	5, 20, 22
Stress relief	Stress Relief 4 w. Day: 3	4 w.	3
Weight loss	Awaken Your Strength 4 w. Day: 8	4 w.	8
Beginners	Yoga for Beginners 3 w. Day: 10, 11, 15, 16, 19, 20	3 w.	10, 11, 15, 16, 19, 20
Back	Regal Posture 4 w. Day: 21, 22, 23, 26, 27	4 w.	21, 22, 23, 26, 27
Weight loss	Toned Abs 4 w. Day: 8, 19, 21	4 w.	8, 19, 21
Weight loss	Weight Loss 1 w. Day: 5, 7	1 w.	5, 7
Confidence	Boost Your Self-Esteem 4 w. Day: 23	4 w.	23
Weight loss	Slim Waist 4 w. Day: 10, 15, 23, 24, 27, 28	4 w.	10, 15, 23, 24, 27, 28
Whole body	Strong Arms 4 w. Day: 15	4 w.	15
Back	Relief from Lower Back Pain 4 w. Day: 11, 20, 21, 22	4 w.	11, 20, 21, 22
Whole body	Strong Arms 2 w. Day: 10, 13, 14	2 w.	10, 13, 14
Weight loss	Toned Abs 2 w. Day: 1, 3, 5, 6, 7, 10, 11, 14	2 w.	1, 3, 5, 6, 7, 10, 11, 14
Weight loss	Slim Waist 2 w. Day: 2, 4, 5, 6, 8, 9, 10, 11, 13, 14	2 w.	2, 4, 5, 6, 8, 9, 10, 11, 13, 14
Back	Relief from Lower Back Pain 2 w. Day: 4, 5, 8, 9, 11, 14	2 w.	4, 5, 8, 9, 11, 14
Energy	Energizing Morning 2 w. Day: 6, 7, 10, 11, 12, 14	2 w.	6, 7, 10, 11, 12, 14
Whole body	Middle Splits 2 w. Day: 2, 11	2 w.	2, 11
Back	Regal Posture 2 w. Day: 11, 12	2 w.	11, 12
Back	Healthy Back 2 w. Day: 5, 6, 7, 13	2 w.	5, 6, 7, 13
Whole body	Healthy Joints 2 w. Day: 13	2 w.	13
Whole body	Strong Arms 1 w. Day: 2, 5, 6, 7	1 w.	2, 5, 6, 7
Energy	Energizing Morning 1 w. Day: 6	1 w.	6
Weight loss	Slim Waist 1 w. Day: 2, 3, 4, 5, 6, 7	1 w.	2, 3, 4, 5, 6, 7
Weight loss	Toned Abs 1 w. Day: 1, 2, 4, 7	1 w.	1, 2, 4, 7
Stress relief	Stress Relief 1 w. Day: 1, 2	1 w.	1, 2
Weight loss	Awaken Your Strength 2 w. Day: 13	2 w.	13
Weight loss	Lean Legs 2 w. Day: 1	2 w.	1
Stress relief	Stress Relief 3 w. Day: 1, 2	3 w.	1, 2
Whole body	Healthy Joints 3 w. Day: 20	3 w.	20
Weight loss	Awaken Your Strength 3 w. Day: 20	3 w.	20
Back	Regal Posture 3 w. Day: 18, 19	3 w.	18, 19
Weight loss	Toned Abs 3 w. Day: 1, 2, 4, 7, 8, 10, 12, 13, 14, 17, 18, 21	3 w.	1, 2, 4, 7, 8, 10, 12, 13, 14, 17, 18, 21
Energy	Energizing Morning 3 w. Day: 6, 13, 14, 17, 18, 19, 21	3 w.	6, 13, 14, 17, 18, 19, 21
Weight loss	Slim Waist 3 w. Day: 2, 3, 4, 5, 6, 7, 9, 11, 12, 13, 15, 16, 17, 18, 20, 21	3 w.	2, 3, 4, 5, 6, 7, 9, 11, 12, 13, 15, 16, 17, 18, 20, 21
Weight loss	Lean Legs 3 w. Day: 8	3 w.	8
Whole body	Strong Arms 3 w. Day: 2, 5, 6, 7, 17, 20, 21	3 w.	2, 5, 6, 7, 17, 20, 21
Back	Relief from Lower Back Pain 3 w. Day: 11, 12, 15, 16, 18, 21	3 w.	11, 12, 15, 16, 18, 21
Whole body	Middle Splits 3 w. Day: 9, 18	3 w.	9, 18
Back	Healthy Back 3 w. Day: 12, 13, 15, 20	3 w.	12, 13, 15, 20
Health	Quit Smoking 1 w. Day: 5, 7	1 w.	5, 7
Health	Quit Smoking 2 w. Day: 1, 2, 6, 12	2 w.	1, 2, 6, 12
Health	Quit Smoking 3 w. Day: 1, 2, 5, 10, 12, 16, 18, 19, 20	3 w.	1, 2, 5, 10, 12, 16, 18, 19, 20
Health	Quit Smoking 4 w. Day: 9, 13, 24	4 w.	9, 13, 24
Health	Quit Drinking 1 w. Day: 5, 6	1 w.	5, 6
Health	Quit Drinking 2 w. Day: 8, 13	2 w.	8, 13
Health	Quit Drinking 3 w. Day: 3, 12	3 w.	3, 12
Health	Quit Drinking 4 w. Day: 2, 8, 18, 27	4 w.	2, 8, 18, 27
Whole body	Static Practice 2 w. Day: 2, 9, 14	2 w.	2, 9, 14
Whole body	Static Practice 3 w. Day: 5, 7, 13, 16, 20	3 w.	5, 7, 13, 16, 20
Whole body	Static Practice 4 w. Day: 6, 8, 15, 20, 23, 25, 26, 27	4 w.	6, 8, 15, 20, 23, 25, 26, 27
Stress relief	Relief from Anxiety 2 w. Day: 4, 8, 13	2 w.	4, 8, 13
Stress relief	Relief from Anxiety 3 w. Day: 6, 7	3 w.	6, 7
Stress relief	Relief from Anxiety 4 w. Day: 8	4 w.	8
Back	Yoga for Scoliosis 1 w. Day: 1, 7	1 w.	1, 7
Back	Yoga for Scoliosis 2 w. Day: 3, 9, 10, 13	2 w.	3, 9, 10, 13
Back	Yoga for Scoliosis 3 w. Day: 15, 16, 21	3 w.	15, 16, 21
Back	Yoga for Scoliosis 4 w. Day: 8, 10, 19, 20, 21, 24, 26, 27	4 w.	8, 10, 19, 20, 21, 24, 26, 27
Men's health	Prolong Sexual Pleasure 12 w. Day: 18, 27, 34, 37, 39, 40, 50, 62, 67, 69, 71, 73, 83	12 w.	18, 27, 34, 37, 39, 40, 50, 62, 67, 69, 71, 73, 83
Whole body	Front Splits 4 w. Day: 6, 13	4 w.	6, 13
Whole body	Middle Splits 4 w. Day: 1, 6, 10, 18, 22, 24, 26	4 w.	1, 6, 10, 18, 22, 24, 26
Whole body	Middle Splits 5 w. Day: 5, 10, 22, 29, 32	5 w.	5, 10, 22, 29, 32
Health	Reduce Puffiness 3 w. Day: 5, 20	3 w.	5, 20
Health	Reduce Puffiness 4 w. Day: 1, 11	4 w.	1, 11
Whole body	Open Your Hips 1 w. Day: 6	1 w.	6
Whole body	Open Your Hips 2 w. Day: 6, 8	2 w.	6, 8
Whole body	Open Your Hips 3 w. Day: 20	3 w.	20
Whole body	Open Your Hips 4 w. Day: 25	4 w.	25
Stress relief	Inner Harmony 1 w. Day: 7	1 w.	7
Stress relief	Inner Harmony 2 w. Day: 6, 10	2 w.	6, 10
Stress relief	Inner Harmony 3 w. Day: 2, 4, 8, 14, 21	3 w.	2, 4, 8, 14, 21
Stress relief	Inner Harmony 4 w. Day: 20, 25, 27	4 w.	20, 25, 27
Health	Healthy Heart 1 w. Day: 3	1 w.	3
Health	Healthy Heart 2 w. Day: 14	2 w.	14
Health	Healthy Heart 3 w. Day: 6, 16	3 w.	6, 16
Health	Healthy Heart 4 w. Day: 13	4 w.	13
Whole body	Advanced Yoga 1 w. Day: 6	1 w.	6
Whole body	Advanced Yoga 2 w. Day: 6, 7, 13	2 w.	6, 7, 13
Whole body	Advanced Yoga 3 w. Day: 4, 8, 13, 18	3 w.	4, 8, 13, 18
Whole body	Advanced Yoga 4 w. Day: 1, 2, 20, 23, 27	4 w.	1, 2, 20, 23, 27
Whole body	Advanced Yoga 5 w. Day: 4, 15, 22, 25, 30	5 w.	4, 15, 22, 25, 30
Women's health	Postpartum Recovery 1 w. Day: 2, 4	1 w.	2, 4
Women's health	Postpartum Recovery 2 w. Day: 5, 7	2 w.	5, 7
Women's health	Postpartum Recovery 3 w. Day: 8, 9, 20	3 w.	8, 9, 20
Women's health	Postpartum Recovery 4 w. Day: 5, 16, 26, 27	4 w.	5, 16, 26, 27
Back	Healthy Neck 1 w. Day: 3, 7	1 w.	3, 7
Back	Healthy Neck 2 w. Day: 2, 12	2 w.	2, 12
Back	Healthy Neck 3 w. Day: 4	3 w.	4
Back	Healthy Neck 4 w. Day: 9, 11	4 w.	9, 11
Health	Headache Relief 4 w. Day: 20, 22, 26	4 w.	20, 22, 26
Weight loss	Lean Body 1 w. Day: 1, 7	1 w.	1, 7
Weight loss	Lean Body 2 w. Day: 4, 9, 13	2 w.	4, 9, 13
Weight loss	Lean Body 3 w. Day: 1, 6, 12, 13, 15, 19, 20	3 w.	1, 6, 12, 13, 15, 19, 20
Weight loss	Lean Body 4 w. Day: 3, 8, 20, 26	4 w.	3, 8, 20, 26
Whole body	Beautiful Bust 1 w. Day: 6	1 w.	6
Whole body	Beautiful Bust 2 w. Day: 1, 5, 11, 12	2 w.	1, 5, 11, 12
Whole body	Beautiful Bust 3 w. Day: 2, 5, 6, 9, 15, 19	3 w.	2, 5, 6, 9, 15, 19
Whole body	Beautiful Bust 4 w. Day: 8, 10, 24, 27	4 w.	8, 10, 24, 27
Health	Healthy Digestion 1 w. Day: 1, 7	1 w.	1, 7
Health	Healthy Digestion 2 w. Day: 2, 5, 12	2 w.	2, 5, 12
Health	Healthy Digestion 3 w. Day: 9, 13, 15	3 w.	9, 13, 15
Health	Healthy Digestion 4 w. Day: 3, 6, 8, 9, 11, 13, 20, 25	4 w.	3, 6, 8, 9, 11, 13, 20, 25
Men's health	Prolong Sexual Pleasure 1 w. Day: 2	1 w.	2
Men's health	Prolong Sexual Pleasure 2 w. Day: 2, 11, 13	2 w.	2, 11, 13
Men's health	Prolong Sexual Pleasure 3 w. Day: 1, 9, 10, 13, 19	3 w.	1, 9, 10, 13, 19
Men's health	Prolong Sexual Pleasure 4 w. Day: 9, 16, 22, 23, 27	4 w.	9, 16, 22, 23, 27
Stress relief	Yoga in the Big City 1 w. Day: 6	1 w.	6
Stress relief	Yoga in the Big City 2 w. Day: 3, 4, 11	2 w.	3, 4, 11
Stress relief	Yoga in the Big City 3 w. Day: 6, 11, 18, 21	3 w.	6, 11, 18, 21
Stress relief	Yoga in the Big City 4 w. Day: 6, 11, 18, 21, 23, 28	4 w.	6, 11, 18, 21, 23, 28
Back	Atlas Stands Tall 1 w. Day: 1, 7	1 w.	1, 7
Back	Atlas Stands Tall 2 w. Day: 1, 7, 8, 12	2 w.	1, 7, 8, 12
Back	Atlas Stands Tall 3 w. Day: 1, 7, 8, 12, 15, 16, 19, 20, 21	3 w.	1, 7, 8, 12, 15, 16, 19, 20, 21
Back	Atlas Stands Tall 4 w. Day: 1, 7, 8, 12, 15, 16, 19, 20, 21, 23, 24, 26, 27	4 w.	1, 7, 8, 12, 15, 16, 19, 20, 21, 23, 24, 26, 27
Stress relief	The Calm Formula 1 w. Day: 4	1 w.	4
Stress relief	The Calm Formula 2 w. Day: 4, 10, 12	2 w.	4, 10, 12
Stress relief	The Calm Formula 3 w. Day: 4, 12, 16, 19	3 w.	4, 12, 16, 19
Stress relief	The Calm Formula 4 w. Day: 4, 12, 16, 19, 22, 28	4 w.	4, 12, 16, 19, 22, 28
Whole body	Flexibility Whisperer 1 w. Day: 2, 5, 7	1 w.	2, 5, 7
Whole body	Flexibility Whisperer 2 w. Day: 2, 5, 7, 11, 12, 13, 14	2 w.	2, 5, 7, 11, 12, 13, 14
Whole body	Flexibility Whisperer 3 w. Day: 2, 5, 7, 11, 12, 13, 14, 16, 18, 19	3 w.	2, 5, 7, 11, 12, 13, 14, 16, 18, 19
Whole body	Flexibility Whisperer 4 w. Day: 2, 5, 7, 11, 12, 13, 14, 16, 18, 19, 22, 27	4 w.	2, 5, 7, 11, 12, 13, 14, 16, 18, 19, 22, 27
Weight loss	Intensive Weight Loss 2 w. Day: 10, 11, 12, 14	2 w.	10, 11, 12, 14
Weight loss	Intensive Weight Loss 3 w. Day: 10, 11, 12, 14, 16, 19, 20	3 w.	10, 11, 12, 14, 16, 19, 20
Weight loss	Intensive Weight Loss 4 w. Day: 10, 11, 12, 14, 16, 19, 20, 22, 25	4 w.	10, 11, 12, 14, 16, 19, 20, 22, 25

Details of the exercise

Where can I meet

Lesson search

Challenges

Four-Limbed Staff Pose on Elbows occurs 110 times in ready-made lessons

Lesson	Duration
Joint Mobility	60 min
Joint Mobility	90 min
Immune Support	90 min
Slim Waist	90 min
Postnatal Recovery	10 min
Postnatal Recovery	15 min
Postnatal Recovery	20 min
Postnatal Recovery	25 min
Postnatal Recovery	30 min
Postnatal Recovery	45 min
Postnatal Recovery	60 min
Stress Relief	90 min
Energizing Morning	15 min
Energizing Morning	20 min
Energizing Morning	25 min
Energizing Morning	30 min
Energizing Morning	45 min
Energizing Morning	60 min
Energizing Morning	90 min
Women's Strength	90 min
Yoga for the Liver	60 min
Yoga for the Liver	90 min
Healthy Digestion	45 min
Healthy Digestion	60 min
Healthy Digestion	90 min
Yoga for the Prostate	90 min
Yoga for the Lower Back	20 min
Yoga for the Lower Back	25 min
Yoga for the Lower Back	30 min
Yoga for the Lower Back	45 min
Yoga for the Lower Back	60 min
Yoga for the Lower Back	90 min
Yoga for Snowboarders	90 min
Yoga for the Chest and Posture	45 min
Yoga for the Chest and Posture	60 min
Yoga for the Chest and Posture	90 min
Toned Abs	10 min
Toned Abs	15 min
Toned Abs	20 min
Toned Abs	25 min
Toned Abs	30 min
Toned Abs	45 min
Toned Abs	60 min
Toned Abs	90 min
Yoga for Weight Loss	15 min
Yoga for Weight Loss	20 min
Yoga for Weight Loss	25 min
Yoga for Weight Loss	30 min
Yoga for Weight Loss	60 min
Yoga for Weight Loss	90 min
Good Posture	90 min
Intensive Weight Loss	25 min
Intensive Weight Loss	30 min
Intensive Weight Loss	45 min
Intensive Weight Loss	60 min
Intensive Weight Loss	90 min
Yoga for Diabetes	30 min
Yoga for Diabetes	45 min
Yoga for Diabetes	60 min
Yoga for Diabetes	90 min
Yoga When Quitting Smoking	60 min
Tibetan Exercises	20 min
Yoga for Anxiety Relief	15 min
Yoga for Anxiety Relief	20 min
Static Routine	25 min
Static Routine	30 min
Yoga for Scoliosis	15 min
Yoga for Scoliosis	20 min
Yoga for Scoliosis	25 min
Yoga for Scoliosis	30 min
Yoga for Scoliosis	45 min
Yoga for Scoliosis	60 min
Yoga for Scoliosis	90 min
Slim Body	10 min
Slim Body	20 min
Slim Body	25 min
Slim Body	30 min
Slim Body	45 min
Slim Body	60 min
Slim Body	90 min
Inner Harmony	60 min
Hormonal Yoga	15 min
Hormonal Yoga	20 min
Hormonal Yoga	25 min
Hormonal Yoga	30 min
Hormonal Yoga	45 min
Hormonal Yoga	60 min
Hormonal Yoga	90 min
Yin Yoga	60 min
Yin Yoga	90 min
Yoga After Work	90 min
Yoga for Weight Loss	45 min
Yoga for Hyperlordosis	15 min
Yoga for Hyperlordosis	20 min
Yoga for Hyperlordosis	25 min
Yoga for Hyperlordosis	30 min
Yoga for Hyperlordosis	45 min
Yoga for Hyperlordosis	60 min
Yoga for Hyperlordosis	90 min
Yoga for Hands and Wrists	60 min
Yoga for Hands and Wrists	90 min
Yoga for Cyclists	90 min
Yoga for Shoulders and Shoulder Blades	60 min
Sugar-Free	20 min
Yoga for Golfers	25 min
Yoga for Golfers	45 min
Yoga for Golfers	60 min
Yoga for Golfers	90 min
Mat Pilates	60 min
Mat Pilates	90 min

Four-Limbed Staff Pose on Elbows occurs 126 times in ready-made courses

Theme	Title	Duration	Day
Health	Strengthen Your Immunity 4 w. Day: 7, 9	4 w.	7, 9
Whole body	Flexible Body 4 w. Day: 16, 28	4 w.	16, 28
Weight loss	Weight Loss 4 w. Day: 5, 20, 22	4 w.	5, 20, 22
Stress relief	Stress Relief 4 w. Day: 3	4 w.	3
Weight loss	Awaken Your Strength 4 w. Day: 8	4 w.	8
Beginners	Yoga for Beginners 3 w. Day: 10, 11, 15, 16, 19, 20	3 w.	10, 11, 15, 16, 19, 20
Back	Regal Posture 4 w. Day: 21, 22, 23, 26, 27	4 w.	21, 22, 23, 26, 27
Weight loss	Toned Abs 4 w. Day: 8, 19, 21	4 w.	8, 19, 21
Weight loss	Weight Loss 1 w. Day: 5, 7	1 w.	5, 7
Confidence	Boost Your Self-Esteem 4 w. Day: 23	4 w.	23
Weight loss	Slim Waist 4 w. Day: 10, 15, 23, 24, 27, 28	4 w.	10, 15, 23, 24, 27, 28
Whole body	Strong Arms 4 w. Day: 15	4 w.	15
Back	Relief from Lower Back Pain 4 w. Day: 11, 20, 21, 22	4 w.	11, 20, 21, 22
Whole body	Strong Arms 2 w. Day: 10, 13, 14	2 w.	10, 13, 14
Weight loss	Toned Abs 2 w. Day: 1, 3, 5, 6, 7, 10, 11, 14	2 w.	1, 3, 5, 6, 7, 10, 11, 14
Weight loss	Slim Waist 2 w. Day: 2, 4, 5, 6, 8, 9, 10, 11, 13, 14	2 w.	2, 4, 5, 6, 8, 9, 10, 11, 13, 14
Back	Relief from Lower Back Pain 2 w. Day: 4, 5, 8, 9, 11, 14	2 w.	4, 5, 8, 9, 11, 14
Energy	Energizing Morning 2 w. Day: 6, 7, 10, 11, 12, 14	2 w.	6, 7, 10, 11, 12, 14
Whole body	Middle Splits 2 w. Day: 2, 11	2 w.	2, 11
Back	Regal Posture 2 w. Day: 11, 12	2 w.	11, 12
Back	Healthy Back 2 w. Day: 5, 6, 7, 13	2 w.	5, 6, 7, 13
Whole body	Healthy Joints 2 w. Day: 13	2 w.	13
Whole body	Strong Arms 1 w. Day: 2, 5, 6, 7	1 w.	2, 5, 6, 7
Energy	Energizing Morning 1 w. Day: 6	1 w.	6
Weight loss	Slim Waist 1 w. Day: 2, 3, 4, 5, 6, 7	1 w.	2, 3, 4, 5, 6, 7
Weight loss	Toned Abs 1 w. Day: 1, 2, 4, 7	1 w.	1, 2, 4, 7
Stress relief	Stress Relief 1 w. Day: 1, 2	1 w.	1, 2
Weight loss	Awaken Your Strength 2 w. Day: 13	2 w.	13
Weight loss	Lean Legs 2 w. Day: 1	2 w.	1
Stress relief	Stress Relief 3 w. Day: 1, 2	3 w.	1, 2
Whole body	Healthy Joints 3 w. Day: 20	3 w.	20
Weight loss	Awaken Your Strength 3 w. Day: 20	3 w.	20
Back	Regal Posture 3 w. Day: 18, 19	3 w.	18, 19
Weight loss	Toned Abs 3 w. Day: 1, 2, 4, 7, 8, 10, 12, 13, 14, 17, 18, 21	3 w.	1, 2, 4, 7, 8, 10, 12, 13, 14, 17, 18, 21
Energy	Energizing Morning 3 w. Day: 6, 13, 14, 17, 18, 19, 21	3 w.	6, 13, 14, 17, 18, 19, 21
Weight loss	Slim Waist 3 w. Day: 2, 3, 4, 5, 6, 7, 9, 11, 12, 13, 15, 16, 17, 18, 20, 21	3 w.	2, 3, 4, 5, 6, 7, 9, 11, 12, 13, 15, 16, 17, 18, 20, 21
Weight loss	Lean Legs 3 w. Day: 8	3 w.	8
Whole body	Strong Arms 3 w. Day: 2, 5, 6, 7, 17, 20, 21	3 w.	2, 5, 6, 7, 17, 20, 21
Back	Relief from Lower Back Pain 3 w. Day: 11, 12, 15, 16, 18, 21	3 w.	11, 12, 15, 16, 18, 21
Whole body	Middle Splits 3 w. Day: 9, 18	3 w.	9, 18
Back	Healthy Back 3 w. Day: 12, 13, 15, 20	3 w.	12, 13, 15, 20
Health	Quit Smoking 1 w. Day: 5, 7	1 w.	5, 7
Health	Quit Smoking 2 w. Day: 1, 2, 6, 12	2 w.	1, 2, 6, 12
Health	Quit Smoking 3 w. Day: 1, 2, 5, 10, 12, 16, 18, 19, 20	3 w.	1, 2, 5, 10, 12, 16, 18, 19, 20
Health	Quit Smoking 4 w. Day: 9, 13, 24	4 w.	9, 13, 24
Health	Quit Drinking 1 w. Day: 5, 6	1 w.	5, 6
Health	Quit Drinking 2 w. Day: 8, 13	2 w.	8, 13
Health	Quit Drinking 3 w. Day: 3, 12	3 w.	3, 12
Health	Quit Drinking 4 w. Day: 2, 8, 18, 27	4 w.	2, 8, 18, 27
Whole body	Static Practice 2 w. Day: 2, 9, 14	2 w.	2, 9, 14
Whole body	Static Practice 3 w. Day: 5, 7, 13, 16, 20	3 w.	5, 7, 13, 16, 20
Whole body	Static Practice 4 w. Day: 6, 8, 15, 20, 23, 25, 26, 27	4 w.	6, 8, 15, 20, 23, 25, 26, 27
Stress relief	Relief from Anxiety 2 w. Day: 4, 8, 13	2 w.	4, 8, 13
Stress relief	Relief from Anxiety 3 w. Day: 6, 7	3 w.	6, 7
Stress relief	Relief from Anxiety 4 w. Day: 8	4 w.	8
Back	Yoga for Scoliosis 1 w. Day: 1, 7	1 w.	1, 7
Back	Yoga for Scoliosis 2 w. Day: 3, 9, 10, 13	2 w.	3, 9, 10, 13
Back	Yoga for Scoliosis 3 w. Day: 15, 16, 21	3 w.	15, 16, 21
Back	Yoga for Scoliosis 4 w. Day: 8, 10, 19, 20, 21, 24, 26, 27	4 w.	8, 10, 19, 20, 21, 24, 26, 27
Men's health	Prolong Sexual Pleasure 12 w. Day: 18, 27, 34, 37, 39, 40, 50, 62, 67, 69, 71, 73, 83	12 w.	18, 27, 34, 37, 39, 40, 50, 62, 67, 69, 71, 73, 83
Whole body	Front Splits 4 w. Day: 6, 13	4 w.	6, 13
Whole body	Middle Splits 4 w. Day: 1, 6, 10, 18, 22, 24, 26	4 w.	1, 6, 10, 18, 22, 24, 26
Whole body	Middle Splits 5 w. Day: 5, 10, 22, 29, 32	5 w.	5, 10, 22, 29, 32
Health	Reduce Puffiness 3 w. Day: 5, 20	3 w.	5, 20
Health	Reduce Puffiness 4 w. Day: 1, 11	4 w.	1, 11
Whole body	Open Your Hips 1 w. Day: 6	1 w.	6
Whole body	Open Your Hips 2 w. Day: 6, 8	2 w.	6, 8
Whole body	Open Your Hips 3 w. Day: 20	3 w.	20
Whole body	Open Your Hips 4 w. Day: 25	4 w.	25
Stress relief	Inner Harmony 1 w. Day: 7	1 w.	7
Stress relief	Inner Harmony 2 w. Day: 6, 10	2 w.	6, 10
Stress relief	Inner Harmony 3 w. Day: 2, 4, 8, 14, 21	3 w.	2, 4, 8, 14, 21
Stress relief	Inner Harmony 4 w. Day: 20, 25, 27	4 w.	20, 25, 27
Health	Healthy Heart 1 w. Day: 3	1 w.	3
Health	Healthy Heart 2 w. Day: 14	2 w.	14
Health	Healthy Heart 3 w. Day: 6, 16	3 w.	6, 16
Health	Healthy Heart 4 w. Day: 13	4 w.	13
Whole body	Advanced Yoga 1 w. Day: 6	1 w.	6
Whole body	Advanced Yoga 2 w. Day: 6, 7, 13	2 w.	6, 7, 13
Whole body	Advanced Yoga 3 w. Day: 4, 8, 13, 18	3 w.	4, 8, 13, 18
Whole body	Advanced Yoga 4 w. Day: 1, 2, 20, 23, 27	4 w.	1, 2, 20, 23, 27
Whole body	Advanced Yoga 5 w. Day: 4, 15, 22, 25, 30	5 w.	4, 15, 22, 25, 30
Women's health	Postpartum Recovery 1 w. Day: 2, 4	1 w.	2, 4
Women's health	Postpartum Recovery 2 w. Day: 5, 7	2 w.	5, 7
Women's health	Postpartum Recovery 3 w. Day: 8, 9, 20	3 w.	8, 9, 20
Women's health	Postpartum Recovery 4 w. Day: 5, 16, 26, 27	4 w.	5, 16, 26, 27
Back	Healthy Neck 1 w. Day: 3, 7	1 w.	3, 7
Back	Healthy Neck 2 w. Day: 2, 12	2 w.	2, 12
Back	Healthy Neck 3 w. Day: 4	3 w.	4
Back	Healthy Neck 4 w. Day: 9, 11	4 w.	9, 11
Health	Headache Relief 4 w. Day: 20, 22, 26	4 w.	20, 22, 26
Weight loss	Lean Body 1 w. Day: 1, 7	1 w.	1, 7
Weight loss	Lean Body 2 w. Day: 4, 9, 13	2 w.	4, 9, 13
Weight loss	Lean Body 3 w. Day: 1, 6, 12, 13, 15, 19, 20	3 w.	1, 6, 12, 13, 15, 19, 20
Weight loss	Lean Body 4 w. Day: 3, 8, 20, 26	4 w.	3, 8, 20, 26
Whole body	Beautiful Bust 1 w. Day: 6	1 w.	6
Whole body	Beautiful Bust 2 w. Day: 1, 5, 11, 12	2 w.	1, 5, 11, 12
Whole body	Beautiful Bust 3 w. Day: 2, 5, 6, 9, 15, 19	3 w.	2, 5, 6, 9, 15, 19
Whole body	Beautiful Bust 4 w. Day: 8, 10, 24, 27	4 w.	8, 10, 24, 27
Health	Healthy Digestion 1 w. Day: 1, 7	1 w.	1, 7
Health	Healthy Digestion 2 w. Day: 2, 5, 12	2 w.	2, 5, 12
Health	Healthy Digestion 3 w. Day: 9, 13, 15	3 w.	9, 13, 15
Health	Healthy Digestion 4 w. Day: 3, 6, 8, 9, 11, 13, 20, 25	4 w.	3, 6, 8, 9, 11, 13, 20, 25
Men's health	Prolong Sexual Pleasure 1 w. Day: 2	1 w.	2
Men's health	Prolong Sexual Pleasure 2 w. Day: 2, 11, 13	2 w.	2, 11, 13
Men's health	Prolong Sexual Pleasure 3 w. Day: 1, 9, 10, 13, 19	3 w.	1, 9, 10, 13, 19
Men's health	Prolong Sexual Pleasure 4 w. Day: 9, 16, 22, 23, 27	4 w.	9, 16, 22, 23, 27
Stress relief	Yoga in the Big City 1 w. Day: 6	1 w.	6
Stress relief	Yoga in the Big City 2 w. Day: 3, 4, 11	2 w.	3, 4, 11
Stress relief	Yoga in the Big City 3 w. Day: 6, 11, 18, 21	3 w.	6, 11, 18, 21
Stress relief	Yoga in the Big City 4 w. Day: 6, 11, 18, 21, 23, 28	4 w.	6, 11, 18, 21, 23, 28
Back	Atlas Stands Tall 1 w. Day: 1, 7	1 w.	1, 7
Back	Atlas Stands Tall 2 w. Day: 1, 7, 8, 12	2 w.	1, 7, 8, 12
Back	Atlas Stands Tall 3 w. Day: 1, 7, 8, 12, 15, 16, 19, 20, 21	3 w.	1, 7, 8, 12, 15, 16, 19, 20, 21
Back	Atlas Stands Tall 4 w. Day: 1, 7, 8, 12, 15, 16, 19, 20, 21, 23, 24, 26, 27	4 w.	1, 7, 8, 12, 15, 16, 19, 20, 21, 23, 24, 26, 27
Stress relief	The Calm Formula 1 w. Day: 4	1 w.	4
Stress relief	The Calm Formula 2 w. Day: 4, 10, 12	2 w.	4, 10, 12
Stress relief	The Calm Formula 3 w. Day: 4, 12, 16, 19	3 w.	4, 12, 16, 19
Stress relief	The Calm Formula 4 w. Day: 4, 12, 16, 19, 22, 28	4 w.	4, 12, 16, 19, 22, 28
Whole body	Flexibility Whisperer 1 w. Day: 2, 5, 7	1 w.	2, 5, 7
Whole body	Flexibility Whisperer 2 w. Day: 2, 5, 7, 11, 12, 13, 14	2 w.	2, 5, 7, 11, 12, 13, 14
Whole body	Flexibility Whisperer 3 w. Day: 2, 5, 7, 11, 12, 13, 14, 16, 18, 19	3 w.	2, 5, 7, 11, 12, 13, 14, 16, 18, 19
Whole body	Flexibility Whisperer 4 w. Day: 2, 5, 7, 11, 12, 13, 14, 16, 18, 19, 22, 27	4 w.	2, 5, 7, 11, 12, 13, 14, 16, 18, 19, 22, 27
Weight loss	Intensive Weight Loss 2 w. Day: 10, 11, 12, 14	2 w.	10, 11, 12, 14
Weight loss	Intensive Weight Loss 3 w. Day: 10, 11, 12, 14, 16, 19, 20	3 w.	10, 11, 12, 14, 16, 19, 20
Weight loss	Intensive Weight Loss 4 w. Day: 10, 11, 12, 14, 16, 19, 20, 22, 25	4 w.	10, 11, 12, 14, 16, 19, 20, 22, 25

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Four-Limbed Staff Pose on Elbows Phalakasana II

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What to do if it does not work out, as in the video

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Four-Limbed Staff Pose on Elbows Phalakasana II

don't give up!

Favorable effect

Contraindications

Technique of execution

What to do if it does not work out, as in the video

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

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Four-Limbed Staff Pose on Elbows: Video & Guide | Unagrande

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