Tuesday, May 18, 2010

Yoga Pose May- Staff Pose & Giveaway Winner!

Hi everyone! I'm super excited to be participating in Tina and Kate's Yoga Pose May challenge, as yoga has become one of my favorite physical activities (aside from running, of course!). The pose of the day today is "staff" pose, which is a strength pose. There are a few variations of the pose, but after perusing Yoga Journal online my interest was piqued by the four-limbed staff pose, or chatarunga dandasana. According to the site, staff actually refers to the spine, or strength of the body, which makes sense, as this pose definitely requires a lot of strength! I still have a little lower to go on my chatarunga but I'm getting there!**

To start, come into downward facing dog by placing your feet about six to eight inches apart, your booty in the air and your hands on the ground (pants on the ground?) out in front of you. Your weight should be evenly distributed in your hands and feet. Make sure that all five fingers are pressing into the ground, and really try to extend your shoulders so that your back is long. Your tailbone should be pressing back towards the wall behind you. I'm working on being able to get my feet flat on the ground. Almost.

Then, shift your weight forward so that your shoulders are in line with your hands. This brings you into plank position. Your core should be tight (and feelin' the burn!) and your booty should be flat. If it is in the air it makes the pose easier and you're not really getting the full benefits of the pose.

Now comes the really fun part. Slowly lower yourself towards the ground, with your elbows IN next to your rib cage. Your back should be as flat as possible. It's essentially a sloooow burning close grip pushup.

Then, continue towards the ground and sort of push through and up into upward facing dog or cobra pose. I always go with upward facing dog.

Hands directly below shoulders, slight arch in back, legs slightly lifted, tops of feet flat on the ground.

Optional- take a picture with your yoga assistant afterwards. Bailey does a mean downward dog but I can never catch him in action!

So there you have my interpretation of the staff pose. Thanks for coordinating this, Tina and Kate!

And now for the winner of my Yoga Journal Subscription/Luna Bar Giveaway: Comment number 5, Danielle of Coffee Run! Danielle, email me your mailing info (fittowed@gmail.com) and I'll get the package sent your way! Also, are Luna Bars vegan? If not, I will grab some other type of fun bar for you. Thank you to everyone for participating in the giveaway and thanks for reading!

**Disclaimer- I'm not a yoga instructor nor am I a certified personal instructor. This post is merely a demonstration of how I interpret the staff pose. :)


  1. Hi Katie,
    Thanks for the yoga 101:) You make it look so easy but something tells me I would not look as coordinated as you! I hope that you have a great week!

  2. You did a great job with the pictures! Are you sure you're not a yoga instructor?! ;-) Love it!

  3. Ugh, the lowering down part of the pose kills me every time! You're lookin cute in your yoga gear. :-)

  4. I cannot do chatarunga at all. I tend to fall into the floor.

  5. Those pictures make me want to do yoga! Your body looks so strong.

  6. Love the photo examples - I need all the help I can get. I am awful at yoga and wish I liked it more. Bailey is the cutest!!

  7. Loved your yoga poses and your cute little yoga assistant!! :)

  8. Great pose there, I love yoga too. Nice post though, I also like the pictures too...^_^


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