Staff Pose (Dandasana)

Staff Pose (Dandasana) teaches you how to sit in correct position. If you are practicing this yoga posture regularly then it will make your pelvis and hips more flexible. It also strengthens your lower back and knees. Keep your upper body erect and relaxed while lower body area should be grounded. Take a yoga mat and sit on the floor. If you are not comfortable then use a blanket to support your hips and lower back. Stretch out the upper body to modify the staff pose. Also stretch out your arms parallel to floor. Palms should be fixed over floor with thumbs pointing outwards. Inhale slowly while raising your arms slightly upwards. Keep your shoulders relaxed and open up the chest to breathe properly. Staff Pose (Dandasana) is done in seated position and suitable for everybody.

Step by step guide to Staff Pose (Dandasana)

  • Take yoga mat and sit properly on the floor. Keep your back straight and legs extended. Your legs and hips should be parallel.
  • Press outwards through heels and fix your palms on the floor. Keep your shoulders down and relaxed. Use some prop to support your lower back and hips.
  • Ground lower body and try to release stress during Staff Pose (Dandasana)
  • Try to hold the same position for up to 60 seconds. Staff Pose (Dandasana)
  • It is usually taken as starting position of many yoga postures and plenty of yoga types are also ended by Staff Pose (Dandasana).