Staff pose forms the foundation for the multitude of seated poses.

 

Sit on your mat with your legs stretched forward in front of you.

 

If your calves or hamstrings are lacking length, or hips lack mobility, you will most likely sit with your tail bone tucked under and lower back rounded.

 

Reach back and put your hand on your low back – do you feel like your back is rounding?

 

If your back does feel rounded, prop yourself up on one or several blankets until you regain your lumbar curve. Now move the flesh of each buttock out to the side with your hands, so that your sit bones are in contact with the surface you are sitting on. Let most of the weight of your torso rest over your sitting bones of your sitting bones. If your spine has a tendency to sag, practice this pose with your back against the wall. (I like to place a yoga block between the top of my pelvis and the wall).

 

Flex your feet just slightly – imagine that you are standing on your feet.

Rest on the center of your heels and spread out the soles of your feet.

 

Press your sit bones and backs of your thighs down into the mat to create grounding action through your lower body.  For some extra juice, tighten the front thigh muscles (the quads) to pull your kneecaps toward your groin.

 

Focus on keeping your head, neck and buttocks in straight line.

 

Place your hands palms down, fingertips toward the front of the mat, by the sides of your hips; lock your elbows and straighten your arms. Lift and broaden your chest, and press your shoulder blades flat onto your back.

 

Relax your face and eyes.

 

Phew, who thought sitting could be so much work!

 

 

 

 

Start in TABLETOP POSITION.

 

Exhale, and slide your right arm underneath your left. Let your right shoulder, right side of your head and the outside of your right arm rest on the mat.

 

Keep your buttocks off your heels, and maintain equal pressure through both knees. Use this grounding action through the hips to leverage more rotation through the rib cage.

 

*Note: when I say "leverage," I mean that in a very gentle, exploratory way. There's no need to crank the rib cage sideways - and your body might get cross with you!

 

Twists feel delightful and, therefore, are easily overdone. To avoid feeling sore the day after your practice observe how breath moves through your body, note where you feel restrictions, and practice breathing into those tighter areas rather than forcing yourself into a twist.

 

 

 

Spinal Erectors is a group of muscles and tendons that extend vertically from the base of your scull to your pelvis along the backside of your body.

 

From TABLETOP POSITION, exhale and move into CAT STRETCH: round your back and lift your spine up just as high as you can. Curl your toes under if you haven’t done so yet.

 

To stretch, keep your toes curled under, keep your back rounded and your tailbone tucked under, while slowly moving back so that your sitting bones are moving toward your heels.

 

Inhale into your back bottom ribs and kidneys, and imaging them spreading wide; exhale, and stretch even more – try lifting onto your fingertips for a deeper stretch.

 

 

 

Check alignment for your hands and feet; remember to keep your arms and legs active, and curl your tailbone under to keep the spine long. For more alignment tips check week one alignment e-minder.

 

 

 

 

 

 

This pose is one of the most intense postures in the yoga world.

Be gentle with yourself.

 

Optional prop: a yoga strap or belt; a bolster.

 

Start in STAFF POSE with your legs stretched out forward.

Stretch your heels, ensuring that both are pressed evenly down.

 

Inhale, reach your arms skyward – stretch from the shoulder blades, and lengthen your spine up.

 

Exhale, spread your sitting bones wide (this will facilitate a slight internal rotation of your inner thighs) – you will be sitting on your inner sit bones, and fold from the hips. Focus on pressing your thighs flat onto the floor. To stretch more effectively, the pressure on your thighs should be greater than pressure on your calves.

 

Keep your bottom ribs long, and allow them to soften toward your thighs. Lengthen your spine, and keep your neck in neutral alignment by gazing downward, toward your knees. Soften your eyes.

 

Reach your hands to your ankles or feet, and if you are able, grasp them gently. Alternatively, use a strap placed around the balls of your feet.

 

Inhale, and lift your torso slightly; exhale, and bend forward, stretching from both sides of your waist. If you’d like, place a bolster across your thighs or shins, and rest your forehead on the bolster. Hold the posture for 1 minute.

 

Inhale; lift your head and torso.

Wait for a few seconds, then release your hands and return to Staff Pose.

 

To finish, bend your knees, place your palms behind your back, and gently tip your knees left and right, to invite your back muscles to unwind.

 

 

 

Finish your practice with Savasana.