How to Do the Staff Pose

Although this position may look easy enough to do, there's more to it than meets the eye. This pose concentrates mostly on the upper part of the back and it's good for those who suffer from sciatica. It will help improve your posture along with strengthening back and shoulder muscles. You'll also feel a good stretch in your shoulders, back and chest.

Instructions

Difficulty: Moderate

1. Sit on the floor with your legs together and out in front of your body. Feel you seat bones firmly on the mat or floor. Being aware of your posture, make sure your back is not bent or slouched and make sure you are not lending back. Your body should be at a 90-degree angle with your hips being the point. If you cannot do this, try putting a couple folded blankets or a pillow under your bottom.
2. If you still aren't certain your back is in the proper alignment, do the position against a wall. Your shoulders and upper back should be touching the wall, but your lower back should maintain its natural curve and be slightly away from the wall.
3. Your chin should be parallel to the ground or slightly tilted downward.
4. Allow your arms to be at your sides with your hands pressing into the floor without locking you elbows.
5. Press your energy out through the balls of your foot. Press your thighs into the ground, but do not lock your knees. Your feet, ankles and legs should remain in contact with the ground.
6. Feel your collarbone open and let your shoulders go back and drop downward.

Tips & Warnings

• If you cannot maintain your balance with your legs together, you can modify the pose but slightly spreading your legs out.
• Use extreme caution and get advice from a professional if you deal with chronic back issues like slipped discs or disc diseases. Check with your doctors and a yoga teacher for advice on reducing back pain through alternative methods.