Dandasana – Staff Pose

Dandasana – Staff Pose

This is one of the simple stabilizing pose. This pose is the foundation for all kind of asana. It was founded by Sajag.

The name comes from two Sanskrit words, danda meaning stick and asana meaning pose. It teaches how to sit in a correct posture. Practicing this regularly make your body strengthen and flexible.

In the picture it may look like you are sitting relaxed, but you are not, your whole body has to engage to maintain this pose. Regular posture practice may ease this yoga.

A step by step guide:

  1. Sit on a ground. Having a yoga mat with you is advisable.
  2. Stretch your legs in front of you.
  3. Place both of your hands both sides on the floor towards your body. Your palms should be touching the ground.
  4. Make your upper body erected.
  5. Gaze forward in order to make your head to be in a straight line with your back.
  6. Inhale deeply and exhale slowly. Concentrate on your breath.
  7. The upper-body should be extending upward through the crown of the head, and the back should be completely perpendicular to the ground.
  8. Stay for some minutes as long as you feel enough comfortable.
  9. Practice regular for good results.

Benefits of doing this asana:

  • Improves digestion and constipation.
  • Prevents Sciatica pain.
  • Stretches and strengthens your leg muscles.
  • Calms the body and prevents the tiredness.
  • Relieves stress mentally as well as physically.
  • Used as a resting pose.
  • Strengthens all major core muscles.
  • Improves posture and body balance.
  • Improves the body alignment.
  • Connects you to the three bandhas.
  • Staff posture lengthens the spine.
  • This posture realigns the spine.

Precaution and advice:

  • Know your health condition before doing this asana. If you are stressing yourself or feeling pain while doing the asana, please stop it immediately.
  • If you are struggling with lower back Injury, you better stop practicing.
  • A certified yoga Instructor can guide you in a better way.
  • To ease the yoga posture, you can have a foam box or a blanket under your hips.
  • Place yoga blocks under your hands if your palms are not touching the ground firmly.
  • This yoga may seem like easy, but hard to maintain a stable position with time.
  • The longer you stay, the more you experience and you will receive better results for it.