To alleviate any tension in your back, focus on elongation in Staff Pose. To help find length in your spine, imagine a cord that starts at your tailbone and extends out through the top of your head. Ever so slightly tuck your chin to really make the most of this simple but strong asana:
- Sit on your mat with both legs together. Place your palms flat on the floor beside your hips, actively pressing them into the ground.
- Keep both arms as straight as possible and lengthen your spine, imagining it is a sturdy staff or cane someone would use to walk with. Roll your shoulders away from your ears and tuck your chin. Engage your leg muscles and flex your feet.
- Stay here for five deep breaths, keeping your belly still, and then release.
Here's a detailed description of how to do Staff Pose.
Photo: Jenny Sugar