STAFF POSE INSTRUCTIONS
1. Sit on the floor with your feet together and your legs extended.
2. Place your hands on the floor and stack your spine vertically, or sit with your back against a wall.
3. Stay in staff pose for 1 to 2 minutes.
Open and lift your chest, face front, breathe deeply and rest your palms on the floor. Press the heels and thighs into the floor, drop your shoulders toward your back and lengthen the spine.
The staff pose lengthens and stretches the spine, improves posture and strengthens the back muscles. This yoga pose also stretches the shoulders and chest and improves body alignment.
Lower back injury.