How To Do The Staff Pose Video

Strengthen leg muscles and improve alignment with the Staff Pose. Learn how to do the Staff Pose in this yoga video.

Take Action

Begin with basic pose
Align the spine
Inhale & lengthen
Exhale & lower shoulder blades

About this Author

Cindy Mastry has practiced yoga since the age of eight, and also has a background in Jazz and Ballet. Active in the fitness industry for nearly twenty years, she teaches aerobics, kickboxing, and yoga at many fitness centers in the Tampa Bay area. Cindy trained with 84 year-old Master Yogi Monk, Baba Hari Dass at the Mt. Madonna Center in California and owns/operates "Yoga Etc Studio" in St. Petersburg, Florida. Cindy teaches yoga to people of all ages and experience levels and at very competitive rates.

CINDY MASTRY: Namaste. My name is Cindy Mastry and in this clip, Faith is going to help me demonstrate the Dandasana, the seated staff pose. So we're going to have Faith, just extend her legs out. The seated staff pose is a basic beginning pose for several postures. It's very stabilizing for the hips and the pelvis and lengthening for the spine. It looks easy, but it's not quite as easy as it looks. So she's going to root her tailbones right down ground, right down into the center of the earth. She's going to bring her toes back towards her knees. She's going to press her thighs right down into the earth and press her calves down, so that maybe even your heels will lift up, lengthening up out of the side body, lifting her heart. She can take her hands down towards her sides and if you have short arms, you might need to bring your hands back and open your heart. Feeling the length in the spine, you never want to round through the spine. So, she keep lengthening up aligning the shoulder girdle right over her hip girdle. She's going to inhale in and reach the arms up and exhale. Sink into that length, shoulder blades down. Inhale, lengthen, exhale, shoulder blades down, your back drawing the belly to the spine, and this is the Seated Staff Pose. It's a stabilizing pose really good for your hips, really good for your pelvis, and it's the starting and ending spot for many other poses.

How to Do the Staff Pose Video

Take Action

About this Author

Member Comments