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HW: Special Case
Staff Pose
Tight hamstrings are something I have been working through for a long time. I grew up playing soccer most of my life and as a result had many lower body injuries that a younger me did not feel the need to properly rehabilitate and prevent. Staff pose is one that seems simple but can actually be quite challenging and even painful when you are dealing with tight hamstrings or calves. It is a pose I found very challenging and frustrating when I first started doing yoga. Why did sitting feel so difficult? Over time it did get better and is now a pose I can say is comfortable but it took time and some modifications in the beginning to be able to sit in Staff pose. Below I will share some simple modifications to the pose that can be performed to help make the pose more accessible and over time will help lengthen and relax the muscles so that with time you can work up to Staff pose without the need of modifications.
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Raise the hips by sitting on a block, towel, or a cushion. This will allow gravity to help with stretching out the leg muscles and tilt the hips forward to ensure proper alignment.
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Place a rolled up towel under the knees for support if it is painful to straighten the legs all the way. This will help support the thighs and hips so you can comfortably sit back on your sit bones.
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Sit with your back against a wall for support. Your shoulders and sacrum will be gently resting on the wall while maintaining a neutral curve in the thoracic spine.
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Place the hands on blocks if your hands don’t reach the floor. Pressing into the blocks allows you to lengthen the spine fully.
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