How to Do a Staff Yoga Pose

The spine has a tendency, in most of us, to curve or round as the day goes on. This posture can be damaging to the internal organs, and it prevents us from breathing properly due to compacting the lungs. By performing the staff yoga pose on a regular basis, you can help counteract the hunch that may come on during the day.

Difficulty: Moderately Challenging

Instructions

1. Sit on the mat. Before you begin the staff yoga pose, you should begin your yoga breathing. Do slow inhalations through the nose and slowly release the breath through the nose.

2. Place your legs straight in front of you. Be mindful of your spine as you place your legs out front side by side. Your knees don't have to touch, but your feet should be about hip width apart.

3. Flex your feet, press your calves into the floor and engage the muscles in your thighs to maintain the staff yoga pose.

4. Straighten your spine as you sit upright on your sit bones. You should feel a smooth line from the bottom of your sit bones to the top of your head.

5. Hold the staff yoga pose for a count of 30 seconds, with your spine straight and thighs engaged.

6. Use yoga bricks if you are having trouble with straightening your spine. Place the bricks next to your hips, at a comfortable height, and put your palms on top of the bricks. As you exhale, press up through your palms and use your arms to lengthen and straighten the spine.

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