Four-Limbed Staff Pose

From a plank, shift your weight forward onto your toes and bend your elbows to lower yourself halfway down, tracking your elbows back along your ribs rather than flaring them out. Stop when your upper arms are roughly parallel to the floor and hold there, hovering just above the ground. Your body stays in one straight line from shoulders to heels the whole time — no sagging hips, no lifted rear. Keep your neck long and your gaze down rather than forward, and brace your core hard; this position asks your whole body to stay rigid while your arms do comparatively little of the work.