For Newbies and Veteran Yogis Alike: Essential Yoga Poses

Sanskrit Name: Dandasana
English Translation: Staff Pose
Also Called: Stick

• Sit on your mat with both legs together. Place your palms flat on the floor beside your hips, actively pressing them into the ground.
• Keep both arms as straight as possible and lengthen your spine, imagining it is a sturdy staff or cane someone would use to walk with. Roll your shoulders away from your ears and tuck your chin. Engage your leg muscles and flex your feet.
• Stay here for five deep breaths, keeping your belly still, and then release.

Here's a detailed description on how to do Staff Pose.