Staff Pose & Hero Pose – Dandasana & Virasana
Get the required lift through the spine by using using blankets, blocks or bolsters.
Sitting and kneeling poses can lengthen the spine and hamstrings, and strengthen the core…if you know how. Check out this video for some of the most essential tips for sitting – whether you’re at yoga or not! And then teach your kids, and their school teachers, to bring yoga into the classroom, and ensure confident posture for all.
Watch the full instruction of Staff Pose and Hero Pose at Yogasync.tv to receive the full benefits today.
(You’ll get the most benefit from this transcript by watching the video above)
Staff Pose/Hero Pose
Today’s tip, I’m just going to go over height underneath the buttocks for sitting poses and kneeling poses, so that you’re getting the correct lift through the lower back and through the lower spine. With Sorayas sitting here at the moment, from here, you can see there’s a slightly curved spine. To get that lift up through the spine, if Sorayas presses out through the heels and draws her toes back towards her hips, push out through the heels a little bit more and draw the little toes back, you can see that she’s starting to get some lift up through this area.
But if we add a bit of height underneath the buttocks, Sorayas will get a lot more length through the area which will help open the hamstrings, so that if you can, just bring those underneath the buttocks, yup. And just always make sure that you’re sitting evenly on your height and that both buttock bones feel even and the blankets are nice and flat.
Now if Sorayas goes back to the work of the legs, presses out through the heels and throws the toes back, little toes back to the outer hips and brings the hands onto the blankets, so bring the heels of the hands onto the blanket, that’s it. Now, grow up into the crown of the head. As you can see, she’s got a lot more lift up through the spine here. So it doesn’t matter where you’re at, where you’re body’s at.
Now, if you’ve got tight hamstrings and a tight lower back, you can just keep adding blankets on underneath the buttocks or if you’ve got no blankets, if you’ve got a bolster, you can use bolsters or you can also use blocks, heavy and flat. Or if it’s too much for the hamstrings, just have two blocks of your sides, like so.
Now, for kneeling, if you come off the blankets, Sorayas, so for kneeling, in Virasana, we have the feet wider than the hips. For some people, yeah, they can get their buttocks on the floor. If you bring the heels of your hand onto your top of your thighs, yup. And you can see, for Sorayas, the knees are tending to roll in, like so.
So if we take a bit of height, like a block, place them underneath the knees, now if Sorayas presses the tops of the feet on the floor and brings the knees as close together as she can. Press the outer ankle bone into the inner ankle bone, the center knee starts to lift and the outer knee descends towards the floor.
Again, we’ve got this nice length through the back from the height underneath the buttocks. Sorayas doesn’t necessarily need that much height, so you can just fold a blanket or a towel three times, and just shifting the block out, and so you can play with the height that you need underneath your buttocks.
The most important aspect is getting that lift up through this lower back area, instead of having a collapsed lower back. So if you let the ribs drop in yourself, curve like there. And this is the short lower back. Whereas if Sorayas presses her feet, grows up, throw your ribs in, ribs in, yeah, that’s it. And there’s quite a bit of work going on.