Dandasana - Staff Pose

The name comes from the Sanskrit words Danda meaning "stick",and Asana meaning "posture".
Seated Staff Pose might look easy, but it’s an intense strength-builder for the upper back, chest, and abdomen. This pose is the foundational posture for all seated poses, including twists. Because it provides the structural basis for all seated poses.
Benefits : Strengthens core muscles and hip flexors.
Improves posture.
Stretches the chest and shoulders.
Connects you to the three bandhas.

People suffering with back problems practice this pose with your back against a wall.
Note: To ease the stress on your front body and hip flexors, place a foam block or blanket under your hips.You can practice Staff Pose any time throughout your normal day.As you practice this pose regularly and consistently, you will gain postural awareness that will bring grace and balance to your life in all areas. Once you get used to sitting up straight, you may find yourself walking taller throughout your day.
Avoid doing this asana. Read this section carefully before you do it.
Begin very carefully if you have chronic back problems, such as slipped discs.
Take your feet slightly apart if you feel unstable with your feet together.

How to do this asana:

Sit with the legs outstretched straight in front.Engage the thigh muscles and flex the feet.Make your spine long.Stack the shoulders directly on top of the hips.
Step 1: Sit on the floor with back straight and legs extended out in front of you.
Step 2: Press the sitting bones in the floor and point the crown of your head to the ceiling to lengthen and straighten the spine.
Step 3: Keep your palms on the floor adjacent to your hips for supporting your spine and relaxing your shoulders down. Keep your torso straight but relaxed.
Step 4: Ground your lower half firmly to the floor by relaxing the legs.
Step 5: Hold the pose for one minute or longer.

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