Staff Pose (Dandasana)

Staff Pose (Dandasana)
  • The Sanskrit word Dandasana is Pronounced As – Dahn-dah-sah-Nah.
  • The Staff Pose Dandasana word derives from the Sanskrit word where Danda stands for “Staff” or “Stick.” 
  • The pose is also known as Stick Pose. The staff pose (Dandasana) is the base pose of Janu Sirsasana, Paschimottanasana, and Upavistha Konasana.

Things you should be aware of before starting the pose –

  • The pose can be done in the early morning as well as evening.
  • If you are doing the pose in the evening, then make sure your stomach is empty.
  • Moreover, there should be at least 4 hours of gap between the meal and the yoga pose practice.
  • The yoga pose is for the Beginner level, and the style of the pose is Vinyasa yoga.
  • Also, the duration of the pose should be anywhere between 20 to 30 seconds.

How to do – 

  • The pose starts by sitting straight back on the floor and stretching your legs in front of you. 
  • At the same time, keep your feet together like they are touching each other. 
  • Place both the palms on the floor, and do not bend your elbows. 
  • Also, do not bend your back and head. 
  • Now try to bend the finger of your feet. 
  • Keep breathing deeply and try to do this pose for 30 – 60 seconds which is equally essential for health.

Benefits – 

  • Body Awareness
  • Improves the Posture
  • Increase the Flexibility of Hips and Pelvis
  • Lengthens the Leg
  • Strengthen the Core
  • Stretches and Strengthen the Back Muscles

Contraindications –

  • Lower Back Injury
  • Wrist Injury

Preparatory Poses – 

Downward Dog Pose (Adho Mukha Svanasana)

Standing Half Forward Bend (Uttanasana)

Follow-up Poses –

  • Purvottanasana
  • Bharadvajasana I


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