Dandasana (Staff Pose)

Alternatives
Yoga

Dandasana (Staff Pose)

Dandasana is a basic seated pose. It is also a resting pose and a preparatory pose for all the seated asanas.

Instructions:

1. Sit with the legs outstretched straight in front of you.

2. Straighten up the spine.

3. Extend your hands behind your hips, fingers pointed away.

4. Push your shoulders back to correct any stooping.

5. Press the chest forward.

6. Push the heels away from you and pull the toes towards you.

7. Breathe and hold for 3-6 breaths.

Beginners: You may place a folded blanket under the hips to practice this asana for a longer duration.

Advanced: Try keeping the pose for 15-20 minutes.

Benefits:

o Lengthens and realigns the spine.

o Strengthens and stretches the legs.

o Improves posture.

o Stimulates the respiratory and reproductive systems.

o Creates a sense of awareness in the entire body.

o Beneficial for the kidneys and digestion system.

Contraindications/Cautions:

o If you have chronic back problems (such as slipped discs), do not put excessive pressure on your back.

o It is not necessary for the palms to touch the floor. If they do not, simply continue to lengthen them towards the floor.