pages: 1 | 2


This pose is very unnatural. The spine has curves that are there for a reason.

Michaelle Edwards of YogAlign

Staff pose is like making your body into the shape of a chair and its all over the news about how sitting in chairs is worse than smoking.The human body is not designed to be in a right angle. Like all of organic nature, we are made of curves. Also the direction to keep the belly from hardening is impossible if one is flexing the ankles and firming the thighs. The human body is a continuum. If we flex our ankles, the flexors along the entire anterior side of the body contract and cause the belly area to tighten. Directions like draw the inner groins towards the sacrum make no anatomical sense because these actions reverse the lumbar curve and cause the back to flatten. No wonder so many yogis are getting hip replacements because poses like staff stretch out the ligaments needed to keep our hip joint stable besides giving yogis a flat butt. Staff pose is a dangerous, unnatural, aberration of natural human design.

Craig Kern

Very nice, up against my office door, feel the hamstrings stretch, the back is rejuvenated. 5 minutes and I am refreshed!

janet vella

the sit bones are felt when you are sitting in neutral position, when we slouch we are sitting behind them so the idea is to be at a sharp 90 degree angle in this pose. shoulder joint inline with hip and sit bones felt touching the floor


this looks rlly cool.(: i think ima try this for muy project n gym.:D


I can not understand what meant by " Sit towards the front of the sitting bones" could anyone put this in different words for me. thanks!


Try it with the sandbags. It is awesome! Very grounding.


This worked really well for me. I don't have to pee all the time now.

Sue Lynn

10 pound sandbags across the top of your thighs at the hip crease? Seriously?


If it is to hard for you, you can sit at a wall,because you still have to be working toward drawing the legs in to the ground, then slowly moving the back away form the wall. i would say no on dawing the neck forward, it needs to stay in line with this "staff" llike position. Lift through the crown of the head instead.

Return to article page

Stay Connected with Us!

Yoga Journal Live events
ep14 YJ LIVE! Colorado
Estes Park, Colorado
Sep 14-21, 2014
florida YJ LIVE! Florida
Hollywood, FL
Nov 13-17, 2014

More Events

Join Yoga Journal's Benefits Plus
Liability insurance and benefits to support
teachers and studios.
Learn More
Get 2 FREE Trial Issues and 4 FREE GIFTS
Your subscription includes
Yoga for Neck & Shoulders • Yoga Remedies
Yoga for Headaches • Calm, Cool, Collected
YES! Please send me my FREE trial issues of Yoga Journal
and my 4 FREE downloadable Yoga Booklets.
Full Name:
Address 1:
Zip Code:
Address 2:
Email (required):
Free trial offer valid for US subscribers only. Canadian subscriptions | International subscriptions