Staff Pose

Dandasana

Staff Pose

What is Staff Pose?

Staff pose, or dandasana in Sanskrit, is a deceptively challenging beginner's seated pose. With the legs straight and feet engaged, the torso is aligned at a 90 degree angle to the legs. This requires a great deal of core strength and hamstring flexibility.

Instructions

  • Sit with the legs outstretched.
  • Engage the feet, drawing the toes toward the shins.
  • Place the hands on the floor next to the hips.
  • Engage the core and lift the top of the head toward the sky.
  • Breathe while holding the pose.

Cautions

  • No known cautions.

Benefits of Staff Pose

  • Improves posture.
  • Builds core strength.
  • Develops hamstring flexibility.

Staff Pose Details

Sanskrit Name
Dandasana
Pronunciation
dahn-DAH-sah-nah
Pose Level
Beginner
Drishti
Bhrumadhye (Third Eye)
Pose Type
Core, Seated Poses, Strength
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