Things You'll Need:
- Yoga mat
- Loose, comfortable clothing
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Step 1
Start in with your legs extended directly out in front of you. Instead of letting your arms hang to your sides as you would normally in staff, modify them by placing your hands about 8 to 12 inches behind your hips. Your fingers should be pointing forward with your palms pressed to the earth.
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Step 2
Draw your feet back across the floor, bending your knees up toward the sky, until your heels are about 12 inches from your buttocks.
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Step 3
Rotate your feet slightly so your big toes are turned inward.
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Step 4
As you exhale, press both your hands and your feet into the earth while you lift your hips toward the sky. This motion should bring your back and thighs parallel with the floor.
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Step 5
Begin to straighten out your legs, one at a time, making sure to keep your hips in the same basic position and height as they were from the prior movement.
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Step 6
Press your pelvis up, keeping the muscles of your buttocks loose, as you roll your shoulder back slightly, drawing your shoulder blades together and lifting your chest.
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Step 7
Let your head gently drop back, yet still keeping it long. Hold this position for 30 to 60 seconds.
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Step 8
Exhale and move back into wtaff.
