Dandasanaaka: staff pose


Exercise: Sit on the floor with your legs together and extended in (ront of your torso). While Exhaling, press your hands down to your sides and lengthen the sides of your body upwards. Press your thighs to the floor and slightly towards each other Reach through your feet.

Physical Benefit: Improves posture.

Mental Benefit: Evolves focus.

Siddha Asana


Staff Pose, or Dandasana, is frequently used as a transition between standing and sitting asanas.

Advantages


Dandasana is a basic position that acts as the starting point for a series of sitting postures. Like Mountain Yoga Pose, this is a good centering posture. Staff Pose is also a wonderful pose in which to practice meditation.

Benefits of the pose include:

* Improved posture
* Stronger back and shoulder muscles
* Expansion of the chest

Step Into the Pose


1. Sit on the floor with your legs stretched out in front of you, toes pointed upward.
2. Align your buttocks to make sure you're positioned properly on your sitting bones.
3. Straighten your back as if your head is being pulled up by a string. There shouldn't be any pressure on the lower back.
4. Press the thighs down into the floor, and keep the toes pointed upward.
5. The arms can be placed straight alongside the body, elbows loose, hands flat on the floor. If you have wrist problems, gently place the hands in Namaste.
6. Keep the breaths even, and stay in the posture as long as you like.

Beginner Tips


Try practicing with your back against the wall to make sure you have the proper alignment. If your hamstrings are tight, you might be more comfortable seated on a folded blanket.
Anatomical Focus

* Upper back


Therapeutic Applications

* Sciatica


Benefits

* Strengthens the back muscles
* Stretches the shoulders and chest
* Improves posture


Contraindications and Cautions

* Any wrist or lower back injury


Beginner's Tip
Lay one to three 10-pound sandbags across the tops of your thighs at the hip crease to help ground your thighs.

Preparatory Poses

* Adho Mukha Svanasana
* Uttanasana


Follow-Up Poses

* Purvottanasana
* Bharadvajasana I