Gaze ahead, chin levelShoulders soft, away from earsPalms downSpine tall, ribs knitFeet flexedStaff Pose
Daṇḍāsana
Read what the gnome says
Staff Pose! Sit with the legs straight together, toes flexed, thighs firm. Press the hands down beside the hips, lift the chest, and lengthen the spine. Sit on a blanket if the back rounds. Breathe, stand tall while sitting, gnome.
Works on Spinal erectors · Abdominals · Quadriceps
How to do it
- Sit with the legs stretched out in front, feet together and flexed.
- Press the palms beside the hips and lengthen the spine.
- Draw the thighs down, lift the chest and breathe steadily.
Common mistakes
- Don’t round the lower back: sit on a folded blanket.
- Don’t hunch the shoulders.
- Don’t let the feet flop open.
Benefits
- Stretches the hips, back and legs gently.
- Improves sitting posture.
- Calm and easy to hold.
Take care: Sit on a folded blanket if the lower back rounds. Bend the knees if the hamstrings are tight.
Not medical advice. Ease off if anything feels sharp or wrong.
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Practised by real people
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