Exercise
STAFF POSE
Stand
Squat
Form cues
This pose looks simple but requires strong core activation to maintain the upright spine
Press the thighs downward actively — they will want to float as the hamstrings tighten
Think of sitting against an imaginary wall to keep the back straight
Breathing deeply helps engage the postural muscles
Staff pose is the foundation for all seated yoga poses
Instructions
Step-by-step technique
Sit on the floor with both legs extended straight in front of you and feet together.
Place your fingertips on the floor beside your hips.
Flex both feet, pressing the heels away and toes toward the ceiling.
Straighten the knees firmly so the backs of the legs press toward the floor.
Sit tall by lengthening the spine, lifting through the crown of the head.
Hold for the prescribed duration with steady breathing.