Dandasana is one of the basic yoga poses in many schools. Dandasana resembles a staff or rod, for which it received the name “staff pose”.
Technique
Step 1:
Sit on the floor and extend your legs forward. Move your buttocks to the sides with your hands, freeing your ischial bones. This will help keep your back straight perpendicular to the floor.
Step 2:
Bring your thighs, knees, ankles and toes together. Keep your thighs strong and actively press them to the floor (or your support), slightly twist them towards each other and pull the inner thighs and groin area towards the sacrum. Pull your toes towards you.
Step 3:
Place both palms on the floor near your hips, fingers pointing towards your feet. Elbows are straight, hands actively rest on the floor. Stretch your entire chest (front and back ribs simultaneously!) upwards, keep your neck and head vertical and look straight ahead.
Step 4:
In the final position, your body should be like a “staff”: the spine in a vertical position, which passes into a firmly rooted support - the pelvis and legs. Hold the pose for 10 seconds or longer.
Exiting the Pose
Relax your legs and arms and move to the next asana.
Asana Adjustment / Control Points:
- a simple way to check your posture in this asana is to sit with your back to the wall. The sacrum and shoulder blades should touch the wall, but the lower back and back of the head should not touch the wall. Place a small rolled towel between the wall and your lower back.
- strain your knees and thighs and actively press them to the floor;
- raise your waist by stretching your chest upwards.
Benefits
- strengthens back and abdominal muscles;
- stretches the shoulders and chest;
- improves posture;
- tones the kidneys.
Contraindications
Preparatory Yoga Exercises
Deepening Practice
Raise your arms up and stretch them parallel to each other, palms facing inward. Take your shoulders back, open your chest.
Variations
- if the body leans back during the asana adjustment, place a blanket under your buttocks to raise your pelvis;
- if you can’t lower your hips to the floor, you can put weights on your upper thighs (approximately 10 kg).
Benefits of Dandasana:
- Strengthens back and abdominal muscles.
- Improves posture and spinal alignment.
- Stretches the hamstrings.
- Prepares the body for more challenging asanas.
Video
Alina Gertner
During pregnancy, I experienced severe leg swelling and morning cramps, the staff pose helped me cope with this problem. Performing Dandasana improves blood circulation and lymph drainage, tones the kidneys, I do this exercise every day, it is very simple to perform, but at the same time immensely useful.