Dandasana- Staff posture

By Prana Yoga | In All Yoga Postures, Forward Bends | on April 11, 2014

‘Dand’ is Sankskrit for staff.


Steps for Dandasana

1. Start seated with your feet stretched out infront of you. Reach behind you and pull the flesh away from your sit bones, so that you can firmly press your sitting bones in to the ground.
2. Place your palms firmly on the ground beside your hips and sit up tall. Flex your feet. Contract the thigh muscles lifting the knee caps up
3. Engage your pelvic floor muscles , tuck the abdomen in roll the shoulders open and lengthen the spine, tucking your chin to your chest.
Breathe deeply, hold the posture initially for 30 seconds, working up to longer periods.

If your hands do not reach the floor you can place something under them so that you can press firmly. If your arms are too long you can bring the hands back slightly. If you are having pain in your neck gaze forward (as in photo). You may need to sit up on a blanket to raise the floor if you cannot sit with a straight back in this pose.

Benefits of Dandasana (Staff Pose)

1. Improves postural alignment particularly the spine
2. Strengthens the back muscles, particularly the lower back.
3. Helps to avoid disc herniation (but if you have herniated disc, practise this against a wall or placing the hands further behind)
4. Lengthens and stretches the spine
5. Helps to avoid hip injuries.

Precautions with Dandasana (Staff Pose)

If you have wrist injuries bring the hands to the knee, making sure to keep the back straight. If it is not possible practice with the help of a wall
If you cannot keep the abdomen engaged, sit on a yoga block or a folded up blanket.

Look for other postures in our asana directory


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