Staff Pose
DandasanaThe seated reference posture. Establishes an upright pelvis and active legs, and exposes exactly how much hamstring length a seated forward fold has to work with.
- 01Sit with the legs straight in front of you, feet hip-width or together.
- 02If the pelvis rolls back, sit on the edge of a folded blanket until it is upright.
- 03Press the backs of the thighs down and flex the feet so the toes point at the ceiling.
- 04Place the hands beside the hips and press down to lift the chest and lengthen the spine.
- 05Hold five to eight breaths, keeping the legs active throughout.
- 01Roll the top of the pelvis forward until you feel the sit bones.
- 02Thighs pressing down, kneecaps pulling up.
- 03Stack the shoulders over the hips, not behind them.
- 01Sitting on a rounded lower back, which trains the exact position every seated pose is trying to avoid.
- 02Letting the legs go slack, which turns an active posture into slouching with straight knees.
- 03Shrugging the shoulders to lift the chest, when the lift should come from the spine.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.