Staff Pose
Dandasana · दण्डासन
Staff Pose
Dandasana · दण्डासन
Seated
Level
Beginner
Body
Seated
How to practice
Sit tall with your legs reaching forward. Sit on the floor and bend your knees if your back rounds. Rest your hands beside you without pushing the shoulders upward.
Benefits
Builds awareness of upright sitting and gentle engagement through the thighs and postural muscles.
Who should avoid or modify
- Sit on a folded blanket and bend the knees if the pelvis rolls backward. Keep the shoulders relaxed rather than forcing the hands to the floor.
Recommended next
Poses that flow naturally after this one
Counterposes
Poses that balance and release this shape
Flows with this pose
Community flows that include this asana
Build a flow with this pose
Open the canvas and sequence asanas into your own practice.