Dandasana is a simple seated yoga asana and helpful for your spine. The name Dandasana is a Sanskrit term, in which Danda means Staff; Asana means Pose. In English is known as Staff Pose. It’s pronounced as Dahn-DAH-uh-nuh.
Dandasana is very easy to perform. In this yoga asana, you have to keep your legs and spine straight. It strengthens your back muscles and improves the posture of your spine. This pose is also helpful to treat rounded shoulders. By improving your body posture, it helps to prevent many serious back problems like muscle strain, herniated discs, spondylosis, etc.
It also gives a good stretch to your shoulders and chest. Practicing this yoga asana with a smooth and steady breath can relieve stress, calm your mind, and improve your concentration. It helps to restore the flexibility of your hamstrings.
This yoga asana can be performed by any age of people.
- Adho Mukha Svanasana (Downward-Facing Dog Pose)
- Uttanasana (Standing Forward Bend Pose)
- Purvottanasana (Upward Plank Pose)
- Bharadvajasana I
Benefits of Dandasana (Staff Pose)
- It building the strength of your back and core muscles.
- Provide a good stretch to your chest and shoulders.
- Improves your body posture and the alignment of your spine.
- Helpful to fix your round shoulders.
- The deep and smooth breathing pattern in this asana relieves stress and calms your mind.
- It also improves your awareness and concentration.
- It helps to prevent many serious back problems like muscle strain, herniated discs, spondylosis, etc.
- This asana also helps to improve the flexibility of your hamstring.
Steps of Dandasana (Staff Pose)
Now you know, what are the benefits of this yoga pose, let’s see how to do the Staff Pose (Dandasana).
- First, you have to sit down on the floor comfortably and bring out your legs in front of you.
- Keep your legs straight. Your toes should be pointing towards the ceiling.
- Then, place your palm beside your hips. Make sure that your fingertips are pointing toward your toes.
- Now, inhale and draw your belly in and up, also gently straighten your spine.
- Spread your collar bone, and slide your shoulder blades back and down. It helps to open up your chest.
- Bring your chin slightly back and down. Remove any kind of stress from the base of your neck.
- Make sure that your torso is perpendicular to the ground.
- Hold the position and breathe slowly and deeply.
- Maintain this pose as long as you can or at least for 5-10 deep breaths.
- As you exhale, come back to a sitting position and relax.
Precaution and Tips
The following points of caution you should know before you perform this asana.
- Keep 3-4 hours gap between your meal and practice.
- Perform each and every step gently and carefully.
- Do not arch your back. Try to maintain the correct posture during the whole process.
- Sit up on a folded blanket to elevate your hips until you can maintain a straight back.
- Avoid this asana if you have any kind of injuries on your back muscles, spine, wrists, or hip.
- If you are feeling uncomfortable to maintain this pose, back out of the pose.
- You can bend your knees a little bit if your hamstring is too rigid to maintain this yoga pose.