No Flash Player plugin installed! Please visit Adobe.com to update your browser's plugin.
Instructions
1. From a seated position, extend the legs straight out in front of you with your hands behind your hips, fingers pointed forward or away.
2. 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.
3. Press the heels away from you and pull the toes towards your head.
4. Breathe and hold for 3-6 breaths.
Benefits + Contraindications
Benefits: Staff posture lengthens and realigns the spine, gently stretches the backs of the legs, opens the chest and stimulates the respiratory system.
Modifications + Variations
Modifications: Place a folded blanket under the hips.
Variations: Inhale arms up, interlace fingers and press palms up towards ceiling.
Vinyasa
Use one or more of the following postures to build a sequence leading up to this pose: Down Dog, Headstand Prep, Prayer Squat, Table.
Use one or more of the following postures to build a sequence ending after this pose: Plank, Forward Fold, Down Dog, Child.
Our Sponsor
 Discover a new method to learn
challenging yoga poses. |
| Premium Content |
|---|
| Our premium members have access to deluxe features, detailed yogic information and downloadable MP3s. Check out our Premium Membership Benefits page to find out all of the rewards of joining. |
| Yogic Wisdom |
|---|
|
You cannot understand life and its mysteries as long as you try to grasp it. Indeed, you cannot grasp it, just as you cannot walk off with a river in a bucket. If you try to capture running water in a bucket, it is clear that you do not understand it and that you will always be disappointed, for in the bucket the water does not run. To "have" running water you must let go of it and let it run. Alan Watts |
Please consult your health care practitioner before starting a yoga, pranayama or other exercise program.
All contents copyright 2001-2012 Timothy Burgin and Yogabasics.com. All rights reserved. Om shanti peace.
