Womb Staff Pose - Yoni Dandasana A


Womb Staff Pose, also known as Yoni Dandasana A, is a yoga posture that strengthens the pelvic floor, tones the uterus, and stimulates the reproductive organs.
Yoni Dandasana requires flexibility and mobility of hips, ankles and feet. This asana can stretch knees, ankles and can open hips and thighs.
It’s important to engage your pelvic floor muscles while performing this pose, but avoid tensing your buttocks or thighs.

Step-by-Step Instructions

Step 1
Begin seated on your mat with your legs extended in front of you.
Step 2
Bend your knees and place the soles of your feet on the floor.
Step 3
Bring your feet together, allowing your knees to fall out to the sides.
Step 4
Slide your hands underneath your thighs, palms facing up.
Step 5
Sit up tall, lengthening your spine.
Step 6
Take a deep breath in, and as you exhale, engage your pelvic floor muscles and lift your feet off the ground.
Step 7
Keep your spine straight and hold the pose for several breaths.
Step 8
To release, slowly lower your feet back down to the ground and release your pelvic floor muscles.

Benefits and Contraindications


Helps with digestion

Tones the uterus

Stimulates reproductive organs

Improves posture

Strengthens the pelvic floor muscles


Recent abdominal surgery

Pelvic pain

Pregnancy and Menstruation

Modifications and Props for Beginners

  • Use a folded blanket or cushion under your hips to lift them up if you have tight hips or hamstrings.
  • Place a block or blanket under your knees if you feel any discomfort or pain in your knees.
  • If you have difficulty keeping your back straight, sit against a wall or use a strap to support your spine.
  • If you find it hard to keep your legs straight, bend your knees slightly or practice with your legs apart.

Useful Tips

  • Remember to listen to your body and only practice within your own limits.
  • If you experience any pain or discomfort, modify the pose or come out of it altogether.
  • With regular practice, you can gradually increase your flexibility and strength.

Frequently Asked Questions

Who should avoid Womb Staff Pose?

People who have a history of pelvic pain or pelvic floor dysfunction should avoid this pose. Pregnant women should also avoid this pose, especially in the later stages of pregnancy.

Yoni Dandasana for beginners?

Yoni Dandasana can be a challenging pose for beginners as it requires flexibility in the hips, thighs, and lower back. However, you can always modify the pose with props or leg position. We recommend starting with more accessible poses and practicing them first increasing the difficulty. After some time of practice, you will come to Yoni Dandasana.
Remember yoga is not about poses but about the state they give you while practicing. The practice of yoga was called to unite people with their inner selves. Thus, it’s not necessary to practice the most difficult poses to reach those goals set by yoga.

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  • Womb Staff Pose with Forward Bend
  • Womb Staff Pose with Twist
  • Womb Staff Pose with Leg Stretch
  • Womb Staff Pose with Shoulder Opener

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.