How to do Staff Pose

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Difficulty: Easy

Impact Level: Low

Target Body Parts: lower back, hamstrings, quadriceps


Sit on the floor with your legs extended out in front of you and your torso upright. Press your thighs down into the floor, slightly internally rotate them and feel your pubis bone lengthening down to the floor. Flex your feet so they are active. Press into your hands with fingers pointing forward. Press down into the floor with your sitting bones and feel a lift of your crown up to the ceiling. Feel a lift of the sternum and let the shoulders naturally roll back and down your back. Keep lengthening between your sitting bones and crown feeling like you are getting more upright and straight whilst the legs remain active. Hold for a minute or more.

A common mistake is to allow the torso to lean back. Try instead to lift to vertical.

How to make Staff Pose easier

Sit on a rolled up blanket or block to elevate your hips slightly to make straightening your spine easier.

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