The Staff Pose (Dandasana) involves sitting with a straight spine, legs extended forward, and engaging your core. Here's how to do it:
-
Start Seated: Begin by sitting on the floor with your legs extended straight out in front of you. If you find it difficult to sit upright, sit on a folded blanket or cushion to elevate your hips.
-
Engage Legs: Flex your feet and press through your heels. Engage your quadriceps (thigh muscles) to keep your legs straight and active.
-
Align Spine: Sit tall with a straight spine. Imagine a string pulling you up from the crown of your head. Avoid rounding your back.
-
Position Hands: Place your hands on the floor beside your hips, fingers pointing forward. Use your hands to help maintain a straight spine, but don't rely on them to hold you up.
-
Engage Core: Gently draw your navel towards your spine to engage your core muscles. This will help you maintain a stable and upright posture.
-
Shoulder Position: Roll your shoulders back and down, opening your chest.
-
Gaze: Look straight ahead with a soft gaze.
-
Modifications: If you find it challenging to keep your legs straight, you can slightly soften (bend) your knees (as suggested in the reference). This will help you maintain a straight spine. As you practice, you can gradually work towards straightening your legs.
-
Hold: Hold the pose for several breaths, focusing on maintaining a straight spine and engaged legs.
