4) CHATARUNGA DANDASANA - FOUR LIMBED STAFF POSE
What follows after the equestrian pose (low lunge) is the most difficult part of the sequence. The pose involves very little flexibility and is more about balance, strength and most important of all, technique.
Step back from the lunge and assume a four point press-up plank position. The muscles required to maintain this position are too many to mention. So I will only mention the large more spoken about muscles in the body. Starting with the upper body; the triceps of your arms contract to straighten the arms. The front deltoid and pectoral muscles contract as the hands push into the ground. The serratus anterior (above in red) contracts to stabilise the shoulder blades and to stops the shoulders blades coming too close together (adduction). The upper trapezius lengthens to keep the shoulders away from the ears.
The inner and outer ab