Mobility · Yoga
Staff Pose
Staff Pose is an upright seated yoga hold with your legs extended in front of you. It practices postural control while engaging your thighs and trunk and gently stretching the backs of your legs.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Sit on your mat with both legs extended in front of you, about hip-width apart.
- Place your hands beside your hips.
- Draw your toes toward your shins.
- Lift your torso upright over your hips.
- Gently tighten the fronts of your thighs.
- Hold this seated position for the planned time.
- Bend your knees to release the pose.
Form cues
- Keep your ribs over your pelvis.
- Let your shoulders drop.
- Keep the back of your neck long.
- Breathe slowly and evenly.
Common mistakes
- Rounding your lower backSit on a folded blanket to help your pelvis stay upright.
- Forcing your knees straightKeep a slight knee bend if straightening causes pulling behind your knees.
- Leaning sideways to reach the floorSupport your hands on blocks if they cannot comfortably reach beside your hips.
Safety
Forcing the position when the backs of your legs are tight can strain those tissues or irritate your lower back.
- Keep the stretch mild rather than pushing your heels farther forward.
- Release the pose if you feel sharp pain, tingling, or numbness.
If you have an existing back or hamstring injury, ask a physiotherapist about a supported version before practicing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Block (optional)
- Yoga Mat
Sets and reps
- Sets
- 1–3
- Target
- 20–40 seconds
- Rest
- No rest timer
Choose a hold length that lets you maintain the position without straining.