Dandasana – The Staff Pose

Dandasana or the Staff Pose is a simple sitting pose which forms the starting position for most other sitting yogic postures. In Sanskrit, Danda means a stick or staff and Asana means a pose.

Dandasana - Staff Pose

How to do Dandasana (The Staff Pose)?

  1. Sit on the floor and stretch your legs in front of you.
  2. Place the hands on the sides on the floor.
  3. Bring the two legs together with both the feet touching each other.
  4. Put slight pressure on the floor with your palms and raise your spine up. The back and the head should be held straight and gaze forward.
  5. Flex the feet backwards so feel a slight tug under the legs muscles.
  6. Broaden the chest so that the two shoulder blades are pulled towards each other in the back. If you have a weak back, you may use the support of the wall to do this pose.
  7. Push the thighs to the floor and make sure the legs are straight. If your hamstrings are tight, then you may use a blanket under your legs.
  8. Breathe normally and maintain this position for as long as you wish.


Benefits of Dandasana (The Staff Pose)

  1. Dandasana is a starting pose for most of the other sitting postures. For example, if you want to perform Paschimottanasana or the forward bend pose, you have to start with this asana.
  2. It helps to strengthen the muscles of the back and corrects minor postural defects.
  3. Perfecting this asana gives you the strength and steadiness to do more advanced yogic poses.
  4. The muscles of the chest and abdomen is stretched and strengthened.
  5. Maintaining the pose for longer durations can remove stiffness of the lower back muscles.
  6. It can improve digestion.
  7. It can remove fatigue in the leg muscles.
  8. It increases the flexibility of the lower back and hips.


Contraindications for Dandasana (The Staff Pose)

  1. Dandasana is a beginner’s pose. It does not have any known contraindications for a normal healthy person. However, those who suffer from weak back should try to do this with the support of the wall.
  2. Use a blanket under the legs if your hamstrings are too tight.