Staff Pose (Dandasana)

Staff Pose builds the foundation for all seated postures by training the spine to lengthen actively against gravity. It targets the core, spinal extensors, and hip flexors, making it especially useful as a reset between seated sequences. Sit with legs extended forward, press the thighs down, flex the feet, and lift the crown of the head toward the ceiling.

Cues

• Root your sit bones into the mat and actively draw the lower belly in and up.
• Press your palms or fingertips into the floor beside your hips to help elongate the spine.
• Flex your feet so the heels press forward and the toes point toward the ceiling.
• Breathe deeply into the back ribs, maintaining length without collapsing the chest.