Four-Limbed Staff Pose
Like all exercise options, the staff is used in yoga and resembles a prone position with a narrow set of palms. Compared to the others, this is the hardest technique for the shoulder girdle and puts a lot of stress on the shoulders, triceps, and forearms. The starting position for the staff is the bar.
The technique is to bend your elbows at right angles, keeping them as close to your torso as possible. In this case, the shoulders, chest, and lower back should not be overwhelmed. Hold as much as possible to hold the position without changing the technique.
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