Dandasana or Staff Pose Yoga Steps and Benefits


Dandasana Yoga Poses: The name of this pose comes from Sanskrit language in which danda means stick and asana means posture. By doing practice of this pose will make your pelvis and hips flexible and strengthen the lower back.

Dandasana Yoga Poses
Dandasana Yoga Poses

Dandasana or Staff Pose Yoga Steps 

  • Sit on the floor with your legs together and extended in front of your torso. If your torso is leaning back, it may be because tight hamstrings are dragging the sitting bones toward the knees and the back of the pelvis toward the floor. It may be helpful to sit on a blanket or a bolster to lift the pelvis.
  • A simple way to check alignment is to sit with your back against a wall. The sacrum and the shoulder blades should touch the wall, but not lower back or the back of the head. Put a small rolled-up towel between the wall and the lower back.
  • Sit towards the front of the sitting bones, and adjust the pubis and tail bone equidistant from the floor. Without hardening the belly, firm the thighs, press them down against the floor (or your support), rotate them slightly toward each other, and draw the inner groins toward the sacrum. Flex your ankles, pressing out through your heels.
  • To lengthen your front torso perpendicular to the floor, think of energy streaming upward from the pubis to the sternum, then down the back from the shoulders to the tail bone. Then imagine the tail lengthening into the floor.
  • Imagine your spine as the “staff” at the vertical core of your torso, rooted firmly in the Earth, the support and pivot of all you do. Hold the pose for one minute or longer.

Dandasana or Staff Pose Yoga Benefits

  • Dandasana Yoga stretches the shoulders and chest.
  • Improves posture.
  • Strengthens the back muscles.

How to do Dandasana or Staff Pose Yoga

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