Learn the Staff Pose as our Foundations of Yoga series continues! Staff pose (Or Stick Pose) is a great pose to check in with the alignment of the spine and the center of the body. There is definitely more that meets the eye in this posture and always room to grow- even though it might not seem like it at first. Improve your posture, give those hamstrings some love and help alleviate back pain. This version is great for beginners with the fingers up. Visit my blog for modifications and other variations along with more videos and words on the Yoga Wellness Lifestyle! www.yogawithadriene.com
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Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.
41 comments
Thank You you have changed my life
Hi Adriene ! Just wanted to say thank you ! I'm trying to do yoga on a more regular basis and your videos really help. A foundation video + sun salutations every morning is what gets me going so far ! Thank you 🙂
Love u Adrienne you are a good teacher , loving your videos
Namaste
Waow, way harder that it seems. I HURT!
Keep connecting ☺️ Namaste 🙏🏻
Loved the video :)…easy postures are the most difficult if you think about it…because they force you think what else yoga can mean to you apart from mastering poses and showing off to your friends…lmao!
They also teach us that we need not to always go so hard on ourselves and our lives in order to bring joy in our lives 🙂
Fantastic!!! That is a perfect visualization with the stick holding up the spine. 🙏🏽
this killed my thighs 🙂
Felt it wonderfully on my back. Thank you.
I really struggled to get my back straight with my legs not bent! Not so easy!
Allo Adriene, and thank you SO very much for sharing these videos with us!! I am a total newbie and really enjoy learning and practicing with your calm, gentle, informative guidance (I'm working my way through the Foundations series.). I cannot straighten my legs and keep my back straight, so I appreciate you mentioning the bent-knee modification. Do you have any recommendations for increasing leg flexibility?? ( I realize I'm posting a question on a much older video, but I'm hopeful you can help!)
What to do if I can't do by straighting both legs and spine? I can straight any one at a time. What to do? And my spine is not straight. It is tilted slightly. Any help or suggestions?
Lol, so random (and maybe fun fact): When I learned the name from you of this asana from for the first time, I was like…why is there an asana called "punishment pose?" And then when I did it, it really felt punishing all up in the back (also, I was trying to crank my poses like Soulja Boy back then too). I was like..this doesn't make any sense..why would yoga have a pose named like this?!! But later when you explained this was "stick pose" I was like (to myself) ohhh, "danda" not "dand", the latter meaning punishment or chastise. But yeah, this pose is mad challenging but also the most rewarding as I can feel a lot of hip release in my lower back. This was probably one of the stretches that helped me finally be able to do nice, long side body stretches without back spasms anymore.
While I'm on the mat, I guess I can start today's practice then. Lol 🙏
I find this pose so satisfying for some reason!
Hiya, I find my lower back aches when I’m doing this. Any suggestions on what to do to help? Thanks
omg young Adriene !
Since breaking my back and having surgery coming back to yoga has been a struggle. Any sitting posture that engages the spine really hurts the muscles in my back. Specifically right below my shoulder blades. Any suggestions? Because these "easy" poses are pricing to be very painful.
Is my back supposed to hurt? Are my thighs supposed to shake?
I feel pain in my thighs if I try to keep legs and back straight at the same time. I feel my back wants to go back to my default incorrect posture which is chest sitting on the belly. Forward slouch.
Infact I just noticed I can't keep my back straight for extended period.
I am a yogi/runner. Anything in staff pose is a challenge (seated forward fold, etc…). Hoping one day this is an easy pose. …and I have been practicing yoga (on & off) for 20+ years.
Dandasana
That is really challenging for me !!
Hi Adriene. My surname is Staff, so thank you for teaching me my pose!
My hamstrings feel like they’re going to snap.
I need so much practice with this one ow
Nice
I love this pose!
This pose is challenging for myself, I never seem to welcome it in class and it’s never comfortable,.
Thank you for breaking it down, now it’s easier to navigate through the motions, and much more fun 😊
Extremely beneficial and helpful!
🙏
Adriene is looking extra glowy and beautiful in this video! Much love 🙂
i don’t know why i can’t get my butt under my spine oh my god how do i improve this
I absolutely suck at this pose, I can't seem to sit in this position without shaking. My hamstrings are super tight, my calfs are super tight, I get the mentioned caving in my abdomen and my lower back is tight. What do I need to do to progress with this?
Will u teach our children.. .. i am waiting..
This hurts my upper back – what can i do?
00:55
I exercise my legs regularly with weightlifting and hikes and this pose just made me shake like a leaf in the wind
I was like 6 min, it's gonna be easy. I couldn't even made until 3. Min.
Definitely needs practice, like Adrienne said, so much more than meets the eye.
This is hard! Beginner here <3
EVEN sitting still is physically challenging if you do it correctly…
I'm only five feet tall, my family is on the shorter side, so my legs are somewhat shorter as well as ive never been able to touch my toes! this one is certainly a stretch!
Very useful & nicely explained