Staff Pose

| Fitness Index


Move Targets: Total body


Step 1:Begin by sitting on the floor with your legs extended out in front of you. You can also sit with your back against a wall with your shoulder blades touching it, leaving a space between the wall and your low back.

Step 2:Stretch your heels away from your body and tilt your pelvis slightly forward, extending the distance between your heel bones and sit bones.Do not collapse your low back. Work to lift your torso up from the base of your pelvis. Keep your weight evenly distributed across both sit bones.

Step 3:Place your hands on the floor alongside your hips, pressing through your palms with your fingers pointing forward.Broaden across your collarbones and lift your chest. Then, broaden across your shoulders. Draw your belly button in toward your spine. Anchor your body through your tailbone and sit tall.

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