[{"@context":"https:\/\/schema.org\/","@type":"BlogPosting","@id":"https:\/\/www.youveda.com\/guided-yoga-four-limbed-staff-and-full-boat-poses\/#BlogPosting","mainEntityOfPage":"https:\/\/www.youveda.com\/guided-yoga-four-limbed-staff-and-full-boat-poses\/","headline":"Guided Yoga: Four limbed Staff and Full Boat Poses","name":"Guided Yoga: Four limbed Staff and Full Boat Poses","description":"<span class=\"rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Reading Time: <\/span> <span class=\"rt-time\">&lt; 1<\/span> <span class=\"rt-label rt-postfix\">minute<\/span><\/span> The Four Limbed Staff pose is frequently practiced as part of the\u00a0Surya Namaskar\u00a0or Sun Salutation pose.\u00a0\n\nFull Boat Pose is a balance-oriented yoga pose that strengthens the core and hip flexors. This pose also helps stretch the hamstrings and spine, as well as stimulate the thyroid and kidneys.\n","datePublished":"2018-05-08","dateModified":"2020-05-18","author":{"@type":"Person","@id":"https:\/\/www.youveda.com\/author\/mvallveameba-com-uy\/#Person","name":"Miguel Vallve","url":"https:\/\/www.youveda.com\/author\/mvallveameba-com-uy\/","image":{"@type":"ImageObject","@id":"https:\/\/www.youveda.com\/wp-content\/uploads\/nsl_avatars\/82ad20c5457e8fb1e0c4d171e49969da.jpg","url":"https:\/\/www.youveda.com\/wp-content\/uploads\/nsl_avatars\/82ad20c5457e8fb1e0c4d171e49969da.jpg","height":96,"width":96}},"publisher":{"@type":"Organization","name":"YouVeda","logo":{"@type":"ImageObject","@id":"https:\/\/www.youveda.com\/wp-content\/uploads\/2020\/04\/youveda_logo.png","url":"https:\/\/www.youveda.com\/wp-content\/uploads\/2020\/04\/youveda_logo.png","width":190,"height":51}},"image":{"@type":"ImageObject","@id":"https:\/\/www.youveda.com\/wp-content\/uploads\/2018\/05\/Four-limbed-Staff-Pose.jpg","url":"https:\/\/www.youveda.com\/wp-content\/uploads\/2018\/05\/Four-limbed-Staff-Pose.jpg","height":495,"width":495},"url":"https:\/\/www.youveda.com\/guided-yoga-four-limbed-staff-and-full-boat-poses\/","about":["Guided Yoga","Knowledge Center"],"wordCount":308,"articleBody":"Reading Time:  &lt; 1 minuteTwo poses for today are Four limbed Staff and Full Boat PosesFour limbed Staff and Full Boat PosesFour limbed Staff\u00a0 PoseChatur\u00a0means four;\u00a0anga\u00a0means limbs;\u00a0Danda\u00a0means staff\u00a0 (here, it refers to the spine of the body); asana means pose.This pose is frequently practiced as part of the\u00a0Surya Namaskar\u00a0or Sun Salutation pose.StepsSit in vajrasana.Walk your hands forward and come in plank pose (dandasana) with your hands under your shoulders.Straighten your legs, till they are a few inches above the ground and parallel to it, with your toes turned inwards.On an exhalation, bend your elbows until your shoulders are at the same height as your elbows.Exhale. Come up to plank pose. Exhale.Sit in vajrasana.BenefitsThis asana strengthens the wrists, arms, and shoulders.It also helps straighten the spine, and strengthen the back and abdominal muscles.It helps keep the body aligned, maintaining core stability.It helps increase stamina. Sportspersons do the plank pose as part of cooling down exercises after playing.Full boat poseFull Boat Pose is a balance-oriented yoga pose that strengthens the core and hip flexors. This pose also helps stretch the hamstrings and spine, as well as stimulate the thyroid and kidneys.StepsSit on the floor with your knees bent and feet flat on the floor. Rest your hands on the sides of your thighs.Slowly lean your torso back, keeping your back straight.Straighten your legs so they\u2019re at a 45-degree angle away from the floor. Extend your arms in front of you, parallel to the floor.BenefitsBoat Pose builds abdominal and core strength.In addition to the abdominal muscles, it works the deep hip flexors.These muscles get lazy when you sit too much. It will also help you build your balance."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Guided Yoga: Four limbed Staff and Full Boat Poses","item":"https:\/\/www.youveda.com\/guided-yoga-four-limbed-staff-and-full-boat-poses\/#breadcrumbitem"}]}]