[Pose Of the Week] Reclining Staff Pose (Beginner)

Relax, improve your posture, & build core strength with Reclining Staff Pose…

Reclining Staff Pose (Supta Dandasana) – also known as Rejuvenation Pose – is a reclining yoga pose most commonly done in the supported/restorative version, “Legs Up the Wall Pose.” While the unsupported version offers more strength-building benefits for the core muscles, this is still a relaxing pose that can help to calm both the mind and body. It also strengthens the lower back, improves posture and thought to improve digestion and stimulate the Navel Chakra.

Be sure to focus on keeping the navel pulled in and lower back pressed to the floor in the pose to avoid strain in this area. Keep the feet flexed and legs straight, imagining a rope pulling your feet towards the sky, while a weight holds your torso and lower back firmly to the ground. You may wish to place a small, rolled towel behind the neck for support. Keep your neck and shoulders relaxed throughout the pose.

If you feel any strain in your lower back, come out of the pose, or do the Legs Up the Wall version instead.

While this is generally a very gentle and safe pose, those with recent injuries to the neck or lower back, or who are currently experiencing pain in the lower back or hips may wish to skip this pose.

How to Do Reclining Staff Pose:

Lie on the floor with arms at the side and legs extended.
Inhale, and while exhaling, press the lower back into the floor and slowly raise the feet while engaging the core muscles. Continue raising the feet until the legs are perpendicular to the floor.
Lower the shoulders away from the ears and toward the floor as the palms are also pressed into the floor. Flex the feet and hold while breathing.
To exit the pose, inhale and engage the core muscles. While exhaling, slowly lower the feet to the ground while keeping the legs straight.
When the feet reach the floor, release the flexed position and core muscles.

You may wish to follow this pose with Happy Baby or Wind-Relieving Pose to release the lower back.