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Dandasana / Staff Pose
Dahn-da-sanna
dand staff
Overview
In some respects Dandasana or staff pose is a sister pose to Tadasana (mountain pose). Why? Because it is a starting pose for working on the ground where you balance yourself. And, like Tadasana, it looks easier than it really is. True, you are basically just sitting, but your back is straight, your arms are by your side and your legs are straight and moving toward the ground. It’s a simple pose with lots of room for self adjustment, alignment and full body work.
Preparation and Pose Tips
You sit with legs stretched out in front of you. Spine extended and back upright with shoulders relaxed, moving back and down. Your arms move straight along your side with hands resting on the floor (fingers if your hands don’t quite make it). Hold your legs parallel and together at a right angle to your body. Flex your feet with toes pointing upward or back towards you. This is an active pose, with muscles in your hips and legs engaged. Since it is a grounding pose you will want to press your thighs down toward the ground. Your sitting bones become the equivalent of your feet in Tadasana. Sit tall and imagine that a string is moving from the center of your head, pulling you upwards. For beginners, Dandasana can be a little easier if you place a folded blanket under your buttocks.
Benefits
This is a great pose for overall posture and one that can help you if you have a desk job where proper posture will help you sit straight and feel good. It will strengthen your back, hamstrings, feet and toes.
Advanced or Partner
You can sit comfortably in Dandasana or use it as a grounding start to other sitting poses like Pascimottanasana (sitting forward bend) or spinal twists.
Chakra
This is largely a second chakra pose.
Precautions
If your legs are tight or you have a back injury consider bending your knees slightly.
Timing
Sit in Dandasana as long as it is comfortable, or if it is a posture between other asanas use five breaths.
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