DANDASANA (STAFF POSE)
The first seated posture of the Primary Series may look like a simple seated position, but it is an incredibly active engaged asana that employs the core for support and alignment.
Sit with the legs together, ankles and big toes touching, feet flexing back towards the body.
Rest the hands lightly on the mat beside the sit bones and slightly tuck in the chin.
Keep the spine long and straight by using your bandhas to support the posture from within, channelling energy up through the centre of the body.
Remain here for ten deep breaths, inhaling deeply into the upper back.
If you have very tight hamstrings, placing a small bend in the knees will enable you to sit up straight.