Things You'll Need:
- Yoga mat
- Loose, comfortable clothing
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Step 1
Take a seat on your mat in staff pose, or Dandasana, with your legs extended out in front of you, your spine straight and your arms loose at your sides.
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Step 2
Lean back, adjusting your arms so they are in line with your shoulders, and begin pressing into the earth with your hands. As soon as you’re in position, widen your legs and slide your pelvis forward, making sure to keep your spine long and your chest open.
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Step 3
Open your pelvis a bit more by rotating your legs until your kneecaps point directly to the sky. Make sure to extend out with your legs as if pressing your feet against unseen walls and keep the backs of your knees against the ground.
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Step 4
Walk your hands out in front you as you press your thighs into the floor, grounding yourself to the earth. As you move forward, pay attention to the bend. It should come from hips, and the length of your spine should remain long.
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Step 5
As you bend forward, exhale and allow your forearms to come into contact with the floor. Once contact is made, place your palms firmly into the earth and outstretch your finger. You should really feel most of this stretch in your legs. Hold this pose 60 to 90 seconds.
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Step 6
Inhale and come upright, continuing to keep your spine long and your chest open.










