Steps

1. Sit with your legs stretched out in front of you, your toes straight, and your spine erect. Place your hands on the side, with your palms on the ground, near your hips. Keep your eyes closed. 
2. Take two deep breaths. 
3. Begin with the Sthiti pose before you start any sitting asanas.

Benefits of  Dandasana(Staff Pose)

1. Strengthens the back muscles.
2. Stretches shoulders and chest.
3. Helps improve posture.
4. Improves stability.
5. Prepares the body for seated poses.

Steps

1. Lie on your back with your legs stretched out. 
2. Keep your hands straight on the side, palms resting on the floor, and eyes closed. 
3. Take two deep breaths. 
4. Begin with the  Sthiti pose before you start any supine position asanas.

Steps

1. Lie on your stomach with your legs stretched out. 
2. Hands-on your side,  palms facing up, cheek on the ground and your eyes closed. 
3. Take two deep breaths. 
4. Begin with the Sthiti pose before you start any prone position asanas.

Steps

1. Stand straight with your feet close together and hands by your side. 
2. Gently gaze at the tip of your nose. 
3. Take two deep breaths. 
4. Begin with the Sthiti pose before starting any standing asanas.

Benefits of Tadasana(Mountain Pose)

1. Improves posture
2. Strengthens thighs, knees, and ankles
3. Firm abdomen and buttocks
4. Relieves sciatica
5. Reduces flat feet