Do your best to have a long and tall spine in Staff Pose:
- From Downward Facing Dog, drop your knees to the mat.
- 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 on how to do Staff Pose.