DANDASANA Staff Pose
Sit on the floor, or on a blanket, with your legs extended out in front of you, your thigh bones parallel to one another. Reach your arms behind you and press your fingertips into the floor. Peel your toes back, and press out through the balls of your feet, spreading your toes and making space in your ankle joints. Keep your quadriceps engaged, and align your shoulders directly over your pelvis. Feel the energetic line from the top of your head to the base of your spine, and use the silent vibrations of sa-hum as you breathe in and out.