Restorative
Supine Staff Pose
Supta Dandasana
A supine pose with both legs extended fully along the floor and arms alongside the body, lengthening the entire posterior chain.
- ·Stretches hamstrings
- ·Lengthens the spine
- ·Calms the mind
Instructions
- 1Lie flat on your back with legs fully extended, feet together and toes pointing toward the ceiling.
- 2Stretch your arms overhead on the mat, keeping them shoulder-width apart and pressing the backs of the hands gently down.
- 3Engage your quadriceps, press the backs of your legs into the floor, and flex your feet strongly.
- 4Lengthen through the entire spine by reaching the crown of your head and your heels in opposite directions.
- 5Draw the shoulder blades gently toward each other to open the chest without lifting the ribcage off the mat.
- 6Breathe steadily for 5 to 8 breaths, maintaining full-body engagement from fingertips to heels.
- 7To release, soften the muscles on an exhale and bring the arms back alongside the body.
Contraindications & precautions
- ⚠Shoulder impingement or rotator cuff injury — extending the arms overhead may compress the joint; keep arms at your sides instead.
- ⚠Chronic lower back tension or flat lumbar curve — the full extension on a hard surface can strain the lumbar; place a folded blanket under the knees.
- ⚠Hamstring tears or acute sciatica — the sustained lengthening of the posterior chain can worsen nerve or muscle irritation; bend the knees slightly.
