Staff posture lengthens and realigns the spine, gently stretches the backs of the legs, opens the chest and stimulates the respiratory and reproductive systems. From a seated position, extend the legs straight out in front of you with your hands behind your hips, fingers pointed away. Press the hip bones down and reach the crown of your head up to lengthen the spine. Drop the shoulders down and back and press the chest forward. Use the arms to support the chest open and the spine straight. Press the heels away from you and pull the toes towards your head. Breathe and hold for 3-6 breaths. Place a folded blanket under the hips. seated forward fold, crab, seated angle, bound angle, up boat, inclined plane.

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it. Please consult your health care practitioner before starting a yoga, pranayama or other exercise program. All contents copyright 2001-2002 Timothy Burgin and Yogabasics.com. All rights reserved. Om shanti peace.