Staff pose (Dandasana)

Technique

1. Sit with the legs extended straight, heels resting on the ground and toes pointing straight up.
2. Place the hands beside the hips and press down to lengthen the spine and sit up.
3. Lower the chin slightly toward the chest.
4. Gaze at the toes.

Form tips

1. Energetically ground the legs by pressing the upper legs into the floor.
2. Try to center yourself over the sit bones, creating a 90 degree angle of the hips.
3. Lift the chest up to meet the lowered chin, but do not let the lower ribs flare out.
4. Pull the toes back slightly toward you but not to the point that the heels lift off the floor.

Similar Exercises

• Sitting pike hands push
• Sitting forward fold
• Kneeling hamstring stretch
• Sitting pike toe pull
• Assisted sitting straddle stretch

Equipment

• Ground (hands or body)