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About this Practice
Staff Pose — the seated equivalent of Tadasana. Sitting with both legs extended requires active engagement of the core, back, and legs, making it a fundamental posture for spinal alignment.
How to Practise
- 1
Sit with legs extended in front.
- 2
Press thighs to the floor. Flex feet, toes pointing up.
- 3
Sit tall — do not slump into the lower back.
- 4
Place hands beside hips, pressing into the floor.
- 5
Hold 1–2 minutes while maintaining active alignment.
Benefits
- ✓Improves spinal alignment
- ✓Strengthens back and core
- ✓Stretches the spine
- ✓Foundation for all forward bends
Health Goals Addressed
⚠️ Cautions & Contraindications
Wrist injury (place on fists).
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.