Staff Pose

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Staff pose is akin to a seated version of mountain pose (above), in that it offers alignment guidelines for a host of other seated poses. Engage the leg muscles and flex the feet. Lift the chest and relax the shoulders. You can also allow a gentle bend in the knees, which can create ease for the shoulders to stack over the hips.
Modify by using a block or a folded blanket or two if you have trouble sitting up straight with your butt flat on the floor. In a typical yoga practice, this pose leads into a forward bend.