Staff Pose - Dandasana
Contents
Staff pose, or Dandasana (“Danda-” meaning staff, “-asana” meaning pose), is an upright seated position that allows for the opening of the hamstrings, while simultaneously strengthening the back muscles. With modifications, it is accessible to complete beginners and people with mobility issues.
Pose Detail
- Difficulty: Beginners
- Body Position: Seated Yoga Poses
- By Type: Strengthening Yoga Poses
Step-by-Step Instructions
Step 1
Assume a seated position with your legs together and extended in front of you. Place your hands on the floor next to your hips.
Step 2
Flex your feet, ensuring that your heels are extended and actively engage your thighs. Press your sitting bones firmly into the ground.
Step 3
Draw your lower belly inward and upward, activating your core muscles.
Step 4
Slide your shoulder blades backward and downward along your spine. Allow the bottom of your shoulder blades to draw closer to each other while expanding your collarbones.
Step 5
Gently bring your chin slightly back and downward, while keeping the base of your neck relaxed.
Step 6
Maintain this pose for 5 to 15 breaths. Continue to engage your abdominal muscles to sustain the posture.
Benefits and Contraindications
Benefits
Stretches hamstrings, calves, heels, arms, and shoulders
Relieves lower back tension
Strengthens back muscles
Improves posture
Contraindications
Low back injury
Wrist injury
Photo poses in different angles
Modifications, Props & Tips
Try to keep the natural curves of your spine:
- Notice if your lower back is rounding out, engage the abdominal muscles to maintain length in the spine.
- Conversely try to avoid over-arching the lower back and lifting the chest too much. Think about bringing the lower ribs towards each other so they are not flaring out.
Frequently Asked Questions
Variations
- Sit against a wall. Gently press the lower back, shoulders, and back of the head against the wall. Stay in the pose for several breaths.
