Yoga Exercise: Four-Limbed Staff Pose (Chaturanga Dandasana) To Add Muscle Mass & Reduce Skinny Fat, Workout At-Home (Mat/No Equipment)

Muscles Focus (1, 2, 3): chest (pectoralis major and minor), serratus anterior, arms/triceps, biceps, core/abdominals/abs (rectus abdominis), glutes, hips/psoas, back (erector spinae, trapezius), back (erector spinae, trapezius), legs/quadriceps, calves

*Build strength with longer holds while increasing endurance (tone)

*You can only maintain and tone muscles you already have (genetically and/or added via resistance/exercise)

*Here are more yoga exercises (see filter dropdown) that add muscle mass to reduce skinny fat (lack of genetic muscle tissue)

References

1. Yoga Journal: Four-Limbed Staff Pose | Chaturanga Dandasana, March 21, 2025, YJ Editors. https://www.yogajournal.com/poses/four-limbed-staff-pose/
2. Yoga Selection: Chaturanga Dandasana – Tips and Techniques. https://yogaselection.com/chaturanga-dandasana-tips-and-techniques/
3. Tummee: Four Limbed Staff Pose. https://www.tummee.com/yoga-poses/four-limbed-staff-pose