I am going to demonstrate the staff pose. I love the staff pose because, although it's simple, it's great for strengthening the legs. It pulls the abdominals in and creates a nice tall straight back. First, I want you to align your shoulders with your hips. You are going to draw your navel in towards your spine. As you inhale, you are going to place the palms of your hands down on the floor. Now, I have long arms, a lot of people can place their hands right by their hips without flexing their arms. Since my elbows bend slightly, I?ll straighten my arms by moving them slightly in front of my hips. Next, I'll pull my toes towards me. This creates tightens muscles through my legs and strengthens as I press my hamstring muscles down into the floor. This pose is great for strengthening the muscles of the legs. Then, I'll look forward. I create a long straight neck. I just gaze out in front and take a deep breath. I open my ribs and I close them back in without drawing forward. Keep your upper torso very tall or straight. Repeat. Keep your neck long and straight. The crown of your head is parallel to the ceiling. Take one more deep breath, pulling your toes towards you. Try to lift your heels off of the floor because it really strengthens the legs. Then you'll relax the pose taking your hands back and placing them, palms down, behind you. Take a deep breath here. If you can only hold this pose for one breath, especially if you are a beginner, you may modify it. Tighten your legs up, pull your toes towards you and lift your heels off the floor. Here, you'll take a deep full breath, exhale and then release it. Hold this pose with your arms at your shins. You may repeat this version, trying another full breath. You may use either of these options.