Staff Pose
Staff Pose: Step-by-Step Instructions
This "straightforward" Staff Pose can be more challenging than it looks. Also known as Dandasana, this posture builds the strength to improve your posture and tackle every other sitting pose with ease.
| Attribute | Details |
|---|---|
| Sanskrit Name | Dandasana |
| Pose Level | Level 1 (Beginner) |
| Hold Duration | 20 seconds to 1+ minute |
| Key Focus | Posture, core strength, alignment |
Dandasana
(Pronounced as "done-DAHS-anna")
In Sanskrit, danda means "staff" or "walking stick."
How to Do Staff Pose
| Step | Key Action |
|---|---|
| 1 | Sit on mat, extend legs, ground sitting bones evenly |
| 2 | Press palms beside hips, lift chest, straighten spine |
| 3 | Press thighs down, form 90-degree torso-to-leg angle |
| 4 | Extend heels forward, toes pointing up, engage core |
| 5 | Breathe normally, hold 20 seconds to 1+ minute |
Step One
Sit down on your yoga mat and stretch both of your legs straight out in front of you. Shift your weight onto your left buttock as you reach underneath your right buttock and pull the flesh out to the right side, holding it out as you sit your right buttock back down.
Now you will feel your right sitting bone pressing firmly into the floor. Do the same with the left buttock so that you are balanced directly on top of your sitting bones.
Step Two
Hold your thighs, knees, ankles, and feet together. Press both of your palms down into the mat next to the sides of your hips. Your fingers should spread apart and point forward. Your thumbs should almost touch the outer edges of your hips.
Use the pressing of your hands into the floor to help you lift your chest straight up. Straighten your arms and sit up so that your entire spine forms a straight line.
Step Three
Press your thighs down into the mat and lift your waist to hold your torso up. Here your torso should form a 90-degree angle with your legs.
If you find it difficult to sit up, place a blanket or bolster underneath your sitting bones to elevate your pelvis.
You can also sit with a wall behind you and check that your sacrum and shoulder blades are the only parts of your back making contact with the wall. Place a rolled blanket between your lower back and the wall if you need additional support for proper alignment.
Step Four
Extend your heels forward and let the tips of your toes point directly up toward the ceiling.
While you should contract the abdomen somewhat to keep it active, do not harden your diaphragm. Lift up and expand your rib cage. Visualize lengthening the base of your spine down into the floor.
Step Five
Breathe normally. Hold this posture for 20 seconds in the beginning. As you grow comfortable, extend the hold to a minute or longer.
Beginner's Tip:
Place a sandbag across the top of each of your thighs right at the root of the thigh. This added weight will help you anchor your hips properly. If you feel no strain, you can increase the weight by adding up to three large sandbags on top of each hip crease.
Pose Information
| Detail | Information |
|---|---|
| Sanskrit Name | Dandasana |
| Pose Level | Level 1 (Beginner) |
| Primary Focus | Seated alignment, core engagement |
| Contraindications | Severe wrist or lower back injuries |
| Modification | Practice against a wall for chronic breathing problems or back support |
Sanskrit Name:
Dandasana
Pose Level:
Level 1
Contraindications and Cautions:
Severe injuries in the wrists or lower back
For chronic breathing problems: Practice this posture with your back against a wall for extra support.
Benefits
| Benefit | Description |
|---|---|
| Lower Back and Core Strength | Builds strength in the lower back and abdomen |
| Chest and Shoulder Opening | Expands and strengthens the chest and shoulders |
| Leg Flexibility | Stretches the hamstrings and calves |
| Improved Digestion | Supports healthy digestive function |
| Better Breathing | Corrects sitting posture for easier, deeper breathing |
| Postural Awareness | Serves as a foundational pose for all seated postures |
Builds strength in the lower back and abdomen
Expands and strengthens your chest and shoulders
Stretches the legs
Improves digestion
Corrects your sitting posture for easier, deeper breathing
Serves as the foundational alignment for all seated yoga postures