Dandasana

staff pose

Sit on the mat with the big toes together and the legs straight. If you feel the urge to fall back, sit on a blanket, pillow, or block.
The sitting bones push into the mat, the crown extends towards the ceiling.
Activate the legs, pull up the knee caps up and push the backs of the knees towards the mat.
Toes come towards the face.
Push the sitting bones away from each other.
Pull the lower abdomen towards the spine to make space in the lower back.
Open the chest. Broaden the collarbones, shoulder blades come together and go down slightly.
Make the back long and straight.
Place the hands on the mat next to the hips, fingers spread wide.
Stretch the arms and push the hands into the mat to make more length in the back. With short arms you can push the fingertips into the mat, with long arms you can place them slightly back and bend them.
Shoulders away from ears.
Gaze towards the toes.

Inhale: create length between the heels and the sit bones, between the sit bones and the crown & between the hands and the ears.