Hanging Out

The Basic Practice - staff pose

respect your limits, modify where needed

posture set-up:

• find a safe place to practice

• come to sitting on the floor or a raised flat surface

staff pose:

1. stretch your legs out in front of you

2. move the flesh of each buttock out to the side

3. feel sitting bones connect to floor (wiggle a bit)

4. keep thighs, knees, ankles and feet together*
   *bend knees if you have low back pain and/or acute sciatica
   *sit on a blanket to tilt the pelvis forward

5. toes point upwards, heels ground down

6. pull shoulders back and down

7. place palms flat on floor beside or slightly behind buttocks
   can place hands on blocks

8. fingers can point away from buttocks or towards buttocks
   whichever way is more comfortable

9. lift chest without overarching your back

10. press out through your heels while feeling your spine lengthen upwards

11. allow the back to hold you up versus the arms
    this pose is about the spine (staff)

12. then relax tension and engagement of the muscles a bit
    think gentle rather than forced engagement

13. relax face and jaw, smile

14. gaze straight out ahead

15. stay steadily in the pose for at least 6 full breaths

16. aim for fine, smooth, rhythmic breathing

Explore the Movement - be creative

Try out staff pose in new places:

• like the playground

• like your lounger

• against a wall

Everyday Living

Bring staff pose into your everyday sitting. Sit tall on your sitting bones whenever you can.

Yoga Practice

Staff pose (Dandasana) is a basic sitting pose. Yet it is not easy to do, especially if you have tight hips and hamstrings. Explore using props like blocks under palms, and pillows under the buttocks to get you into the pose.

It is a pose worth mastering. Keep at it gently. Overtime this pose tones hip flexors, abdominals and back spinal muscles. ¹

Danda means “stick” or “staff” in Sanskrit. It refers to the spinal column, and to the staff of power and sovereignty.²

Discover Amazing

Discover your own amazing inner staff of power and inner sovereignty through staff pose.

Namaste

(the Light in me honors the Light in you)

keep moving; keep healthy
    movement is our birthright 
        we have been given two legs
             walk, run, dance, leap, hop, squat
                    be in AWE you can MOVE

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Discover amazing treasures in the Archive:

Disclaimer: Be safe, know your limits and move wisely without causing harm to yourself. Information provided in this newsletter is for you to explore and discover how your body works. It is not to diagnose any medical condition. Please consult with a physician or physiotherapist if you have concerns.

1. Mukunda Stiles, Structural Yoga Therapy, page 221

2. Mukunda Stiles, Structural Yoga Therapy, page 220