A staff is a big stick used for support, like a walking stick. It is also a symbol of authority—he or she who holds the staff has the appearance of being large and in charge! Staff pose helps us to internalize this feeling of confidence, increasing our concentration and clarity of focus. Dandasana (pronounced dahn-DAH-sah-nah) is also great for your alignment. Concentrate on your upper body becoming straight and powerful as a staff.
1. Sit on the floor with your feet straight out in front of you. Keep your palms flat alongside your hips with your fingers pointing toward your feet. Keep your knees and toes together, your heels pushed out, your toes relaxed. Your shoulders should be down, your chest open.
2. Push your palms lightly down against the ground to create space in your spine. Lengthen the top and bottom of your body. Center your weight over your hips. Breathe.
If the staff pose is uncomfortable, sit on a folded blanket until you become more flexible. Don't puff out your chest. Imagine, instead, that your head is being pulled upward, which will also keep your back from sinking down and your chin from coming up. Your chin should be in line with the floor.
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