The Staff

1. Sit on the “sit bones,” inner legs especially stretched out with right and left ankles and big toes and first metatarsal heads in contact with each other.

2. Palms flush with the floor, fingers pointing to the front, straighten your elbows and lower your shoulders, pulling the shoulder blades together, back and down.

3. Keep the spine vertical. Look straight ahead.

Stay in the pose breathing carefully and symmetrically for 30 seconds to one minute.