Dandasana - Staff


From a seated position, legs straight, hip width apart, press out through your heels to firm your legs, thighs pressing into the ground

Tip the pelvis forward to a neutral position. Roll your inner thighs down and draw your inner groin towards your lower spine, hug your outer hips to the midline

Hands behind your hips on your fingertips or palms pressed into the ground. Inhale, lengthen up
through your spine to tip of crown, gaze forward