Dandasana - Staff


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

Pelvis stacked in a neutral position. Roll your inner thighs down, 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, draw your navel towards your spine. Inhale, lengthen up through your spine to the tip of your crown, chin parallel to the ground, broaden through the collarbones, gaze forward.