How to get into Staff

• Easy SeatExtend legs forward
• Seated Forward FoldInhale, rise up to sit
• BoatLower feet, sit tall
• Bound AngleExtend legs forward
• Head to KneeRise up, extend both legs
• Seated TwistUnwind, extend legs
• LotusRelease the legs forward
• Half Lord of the FishesUnwind, extend the legs
• Cow FaceRelease, extend the legs
• Reverse TabletopSit down, straighten out
• Wide-Legged Seated Forward FoldRise up, bring the legs together

Where Staff flows next

• Seated Forward FoldInhale lengthen, exhale fold
• Head to KneeBend left knee, fold over right leg
• Seated TwistCross the legs, twist to the right
• BoatBend knees, lean back, lift feet
• Easy SeatCross legs
• Corpse PoseRoll down onto your back
• Half Lord of the FishesCross right foot over, twist to the right
• Cow FaceCross right knee over, stack the knees
• Reverse TabletopHands behind, bend the knees, lift the hips
• Wide-Legged Seated Forward FoldOpen the legs wide, fold forward

Flows with Staff

• Shoulders & NeckRelease · about 11 minThread the needle, puppy, dolphin, eagle and cow face to unknot the shoulders. PlaySteps and poses
• Core StrengthStrong · about 12 minPlank, forearm plank, knee to nose, side plank and boat, then a twist and rest. PlaySteps and poses
• Morning VinyasaAll levels · about 32 minSalutations, a standing series on each side, balance, core and a long rest. PlaySteps and poses
• Slow Hip OpeningFloor · about 27 minLong holds low to the ground: lunge, lizard, half split and pigeon each side, then frog. PlaySteps and poses
• Runner’s StretchAfter a run · about 22 minLunges, lizard, half split and pyramid for tired legs, then pigeon and legs up the wall. PlaySteps and poses
• Evening Wind-DownGentle · about 16 minSeated, kneeling and lying down: twists, folds, child’s pose, legs up the wall and a long savasana. PlaySteps and poses
• Steady BalanceStanding · about 20 minTree, Warrior III, Half Moon and Standing Splits each side, then Eagle, Dancer and boat. PlaySteps and poses
• DancerBalance · about 26 minLunges and backbends open the front body, then Tree builds to Dancer each side. PlaySteps and poses
• Bird of ParadiseBind · about 33 minWarriors and side angle open the hips, Tree steadies, then Bird of Paradise from a bind. PlaySteps and poses
• EagleWrap · about 29 minShoulder and hip openers, Chair and Tree for strong legs, then three rounds of Eagle. PlaySteps and poses
• HeadstandInversion · about 26 minDolphin, forearm plank and core build the strength, three Headstands, then Shoulder Stand. PlaySteps and poses

See every pose drawing, each free to download as an SVG, or build your own flow from Staff.