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    Staff Pose - Dandasana

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    Bhanu Priya
    Dandasana, or staff pose, is a basic seated pose that strengthens the legs and improves alignment. To perform it, one sits with legs extended and feet flexed, engaging the thigh muscles. The spine is elongated and the shoulders are stacked directly above the hips. While the pose looks simple, engaging the thigh muscles can produce sweating even for advanced practitioners. When in staff pose, it is more important to keep the shoulders down and back, even if it requires slightly bending the elbows, rather than focusing solely on straightening the arms.

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    Staff Pose - Dandasana

    Uploaded by

    Bhanu Priya
    100 views2 pages
    Dandasana, or staff pose, is a basic seated pose that strengthens the legs and improves alignment. To perform it, one sits with legs extended and feet flexed, engaging the thigh muscles. The spine is elongated and the shoulders are stacked directly above the hips. While the pose looks simple, engaging the thigh muscles can produce sweating even for advanced practitioners. When in staff pose, it is more important to keep the shoulders down and back, even if it requires slightly bending the elbows, rather than focusing solely on straightening the arms.

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    Dandasana, or staff pose, is a basic seated pose that strengthens the legs and improves alignment. To perform it, one sits with legs extended and feet flexed, engaging the thigh muscles. The spine is elongated and the shoulders are stacked directly above the hips. While the pose looks simple, engaging the thigh muscles can produce sweating even for advanced practitioners. When in staff pose, it is more important to keep the shoulders down and back, even if it requires slightly bending the elbows, rather than focusing solely on straightening the arms.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    100 views2 pages

    Staff Pose - Dandasana

    Uploaded by

    Bhanu Priya
    Dandasana, or staff pose, is a basic seated pose that strengthens the legs and improves alignment. To perform it, one sits with legs extended and feet flexed, engaging the thigh muscles. The spine is elongated and the shoulders are stacked directly above the hips. While the pose looks simple, engaging the thigh muscles can produce sweating even for advanced practitioners. When in staff pose, it is more important to keep the shoulders down and back, even if it requires slightly bending the elbows, rather than focusing solely on straightening the arms.

    Copyright:

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    Staff Pose - Dandasana

    Type of pose: Seated Benefits: Strengthens legs; improves alignment Dandasana is the basic seated pose from which all the others originate. Think of it as a seated version of Mountain Pose or Tadasana.

    Instructions: 1. Sit with the legs outstretched straight in front. 2. Engage the thigh muscles and flex the feet. The heels may come up off the floor. 3. Make your spine long. 4. Stack the shoulders directly on top of the hips.

    Beginners: Put padding under your sit bones, if necessary.

    Advanced: This pose looks easy, but if you are really working the thighs, you can break a sweat.

    Question: Ask Aunt Yoga Advice Column - Arm Position in Staff Pose

    Dear Aunt Yoga, When I'm in dandasana posture [staff pose] with my palms on the floor beside my outer hips, I notice that if my arms are straight, my shoulders move upwards to the ears. If I bring the shoulders down, my arms bend at the elbows. Can you kindly advise which position is preferable? Mebel

    Answer: Dear Mebel, In this pose, as in most yoga poses, it is more important to keep the shoulders sliding down away from the ears than to straighten the arms. Some people have longer arms, others shorter, so being able to straighten the arms can be a matter of simple anatomy. In staff pose, move the shoulders down, keeping the shoulder blades on your back and keep pressing into the floor with your palms. If this brings a slight bend to your arms, so be it. Namaste, Aunt Yoga

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