This is primarily an alignment pose which is practiced before a number of seated asanas as a foundational pose to start from. Dandasana (Daṇḍāsana) is usually followed by some kind of a forward bend, but not always so.
Chest Opening
Sphinx Pose (Salamba Bhujangasana)
Salamba Bhujangasana or the Sphinx Pose is a classic backbend that opens up the chest and expands the lungs while simultaneously stimulating the lower back area. Since this pose is done on the forearms instead of the palms, it’s suitable for even those with wrist injuries or carpal tunnel syndrome.
Side Plank Pose (Vasisthasana)
Vasisthasana tones and strengthens the wrists, biceps, triceps, forearms, shoulders, spine, and core muscles. It also engages the glutes, quads, calf muscles, and hamstrings, improving the strength in the lower body.
Revolved Triangle Pose (Parivrtta Trikonasana)
This is a wonderful preparatory asana for a variety of forward bends. It instills a strong sense of balance into the system and at the same time, tones the abdomen, hamstrings, thighs, and shoulders.
Revolved Head-to-Knee Pose (Parivrtta Janu Sirsasana)
This asana is great for those who suffer from chronic back pain. It increases the blood circulation in the spine area, which helps relieve backaches of all kinds. It stimulates the vital organs, enhancing the function of the liver, kidneys, heart, lungs, and digestive system.