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Staff pose (dandasana) is the foundation for all seated yoga poses, so it's important to establish correct alignment.
Here's how: Sit up straight with your feet straight out in front of you. Press outward through your heels and keep your feet flexed and your toes pointing towards the ceiling. Use your hands to move the flesh of the buttocks away from the sit bones to make sure that you are sitting on your sit bones as much as possible. Place your palms on the floor beside your hips and try to press down into your palms while straightening your arms and rolling your shoulder blades back.
This is an active pose, so keep your quads engaged and your feet pointing towards the ceiling as you hold the posture for several breaths.
|Jennifer Mathes, Ph.D.|