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Staff pose can improve posture. It helps to strengthen back muscles, stretch shoulder muscles, and stretch chest muscles. It’s also a great stretch for the back of the legs, particularly the hamstrings.
This pose can be practiced alone or at any time during a practice.
~Sit on the floor with your legs long in front of you.
~Bring your hands to the floor beside you. Press down to lengthen your spine and sit up straight.
~Try pointing and flexing your feet. Notice that the hamstring stretch gets more intense as you flex your feet, and adjust the pose to your comfort level.
~Close your eyes and focus on your exhales. As you exhale, see if you can release any tension from your hamstrings.
Hold this pose for 1-2 minutes.
~If your hamstrings are super tight, roll up a blanket and place underneath your knees.
~If your hands do not reach the floor, place yoga blocks or books underneath your hands.
~If your back is rounding, place a blanket under your sit bones. This will help your pelvis to tip forward.
~Sit up against a wall in order to feel proper alignment: feel the ears, shoulders and hips in a straight line.
NOTE: Do not practice this pose if you have a wrist or low back injury.