Staff Pose Hands Back Knees Bent

Sit tall with your knees bent and feet flat on the floor, sitting on a folded blanket if your lower back rounds.

Place your hands on the mat behind your hips with the fingers pointing forward toward your body.

Press down through your hands and lift your chest, drawing your shoulder blades back and down away from your ears.

Keep a slight bend in your elbows and ground evenly through your palms to ease pressure on your wrists, breathing steadily as you lengthen your spine.

Hold for several breaths, feeling your back and core engage, then release your hands and relax.