Staff Pose

How to

1. Sit on the floor with your legs extended straight in front of you, keeping your feet together and flexed.
2. Ensure your spine is erect, sitting on your sit bones, and avoid rounding your lower back.
3. Place your hands on the floor beside your hips with fingers pointing forward, or on your thighs if more comfortable.
4. Engage your core by drawing your navel towards your spine and lengthen your spine upwards.
5. Press your thighs down into the floor and actively engage your quadriceps.
6. Broaden your collarbones and gently draw your shoulder blades together and down your back.
7. Direct your gaze softly towards your toes, maintaining a relaxed face and jaw.
8. To exit, bend your knees and bring the soles of your feet to the floor, or transition into another seated posture.

Benefits

• Improves posture by strengthening the back and core muscles.
• Stretches the hamstrings and calves, enhancing flexibility.
• Alleviates fatigue and energizes the body by promoting an upright posture.
• Grounds and centers the mind, promoting calmness and focus.
• Supports the alignment of the spine, reducing the risk of back pain.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher