Dandasana

Staff Pose

Staff Pose demonstrated on a yoga mat

How to do Staff Pose

  1. Extend both legs in front of you and bring your arms beside your body.
  2. Place your palms beside your hips if they reach without pulling your shoulders down.
  3. Lengthen through the crown of your head while keeping your sitting bones grounded.
  4. Let your shoulders settle away from your ears.
  5. Look forward with your chin level and the back of your neck long.
  6. Point both kneecaps toward the ceiling and reach forward through your heels.
  7. Keep your ribs over your pelvis rather than lifting your chest into a backbend.

Benefits

Sitting upright takes strength, too. Staff pose develops the back muscles that help you stay tall.

Further reading: Staff Pose

Variations

Bend both knees slightly if straight legs make your lower back round. Sit on a folded blanket to help your pelvis stay upright.