Dandasana - Staff pose

STEPS : Sit with your legs together and stretched out in front of you. Place your hands next to your hips on the floor. Flex your feet and extend out through the heels. Engage your thighs and actively press your sitting bones down. Draw your lower belly in and up.  Slide your shoulder blades back and down along your spine. Bring the bottom of your shoulder blades towards each other, collar bones spread. Bring your chin slightly back and down and keep the base of your neck soft. Stay in this pose for 5 to 15 breaths. Keep engaging your abdominal muscles to maintain this pose.