{"id":3428,"date":"2021-06-17T12:47:57","date_gmt":"2021-06-17T12:47:57","guid":{"rendered":"https:\/\/staging.yogaclassplan.com\/?post_type=yoga-pose&p=3428"},"modified":"2021-06-30T07:42:20","modified_gmt":"2021-06-30T07:42:20","slug":"staff-pose","status":"publish","type":"yoga-pose","link":"https:\/\/www.yogaclassplan.com\/yoga-pose\/staff-pose\/","title":{"rendered":"Staff Pose"},"content":{"rendered":"

Start from a seated position with the legs extended out from the body. Flex the feet and energize the legs drawing up the quadriceps muscles and lifting the knee caps. The feet and knees should point up to the ceiling. Lengthen the spine by lifting up from the sitz bones and creating a neutral pelvis. Draw the entire spine into alignment, paying special attention to keeping the back of the neck lengthened and gently engaging the throat lock- jalandhara bandha. The arms reach down beside the body and the palms press down into the ground to create more lift through the spine.<\/p>\n","protected":false},"excerpt":{"rendered":"

Start from a seated position with the legs extended out from the body. Flex the feet and energize the legs drawing up the quadriceps muscles and lifting the knee caps. The feet and knees should point up to the ceiling. Lengthen the spine by lifting up from the sitz bones and creating a neutral pelvis. […]<\/p>\n","protected":false},"featured_media":3632,"template":"","meta":{"_acf_changed":false},"pose-category":[61],"class_list":["post-3428","yoga-pose","type-yoga-pose","status-publish","has-post-thumbnail","hentry","pose-category-seated-twists"],"acf":[],"yoast_head":"\nYoga Pose: Staff Pose | YogaClassPlan.com<\/title>\n<meta name=\"description\" content=\"Staff pose is a seated posture which strengthens the back muscles, abdominals and quadriceps. 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