Daṇḍāsana - Staff Pose (Extended)
Sit with legs together and extended straight in front of you. (If hamstring muscles are tight and lower back feels compressed then sit on a block or neatly folded blanket.)
Draw the flesh of the buttocks out and back behind you.
Place your hands by your hips with the fingers pointing towards the toes.
Draw the spine upright from the floor bringing the sacrum (back of pelvis) perpendicular to the floor as you do so.
Allow the shoulders to descend as the spine ascends.
Look evenly ahead keeping the breast bone and rib cage raised.
To deepen the lift in the spine
Broaden extend the heel bones
Suck in the outer hips
Draw top /front thigh bones down/hips in
Lift from front groins to breast bone as drawing in and up lower belly flesh
Suck in the front and back of the pelvis towards each other and lift up
Pull up from front and back pelvic crest to chest
Suck side ribs in, lift breast bone pulling in and up lumbar spine