Pose of the Month: Seated Staff Pose


It's a beginning pose for many Vinyasa or advanced poses.

Dandasana is a great place to set your intention, feel your ground and begin holds.

How to: Seated Staff Pose

Sit on your mat legs extended out in front of you. Inhale your back nice and tall and feel that you are sitting directly on your sits bones.

If your hamstrings are too tight to sit in the sits bones with a tall straight back, then either sit up on a block or two, or slightly bend the knees until you can achieve the lifted feeling. Imagine your back is straight up against a wall, or actually bring yourself to the wall.

There is a slight internal rotation of the thighs so to engage them and take a look at your feet. Your feet should look as though they are rested up against an imaginary wall in front of you.  Look for asymmetries that may indicate tightness or impending injury.  

Inhale, lift your spine and on the exhale remain lifted right through the top of the head. Stay here for several minutes and feel the effects. Although this looks easy it may prove to be a challenging pose.

Benefits of Seated Staff Pose

  • Stretches the hamstrings
  • Stretches the back
  • Strengthens the back and legs
  • Improves posture
  • Improves digestion

For the lay person seated staff pose is a great way to improve the muscles that are responsible for perfect posture. Once perfect posture is achieved, one can benefit from increased oxygenation and blood flow to abdominal organs, this is important for optimum functioning. 

This is a great pose to assess asymmetry in the hips legs and feet, therefore perhaps curtailing an injury before it happens.  Awareness is the key and as Power Yoga for Sports professes it is proactive training not reactive training that is most efficient.

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