Staff Pose (Sanskrit: Daṇḍāsana / दंडासन)
The word ‘Danda’ means a stick or a staff in the Sanskrit language. By practicing this asana, you learn how to keep your spine straight like a staff, and thus the name. It’s 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.
Instructions for Doing the Staff Pose
- Sit down on the floor with your legs extended straight in front of you. Keep your spine comfortably erect and make sure your feet are joined with toes pointing upwards (in a flexed position and not pointed).
- To straighten up the spine, press down the buttocks into the floor and broaden the shoulders while expanding the chest forward. The idea is to lengthen your spine while keeping your legs straight.
- Rest your palms close to your hips on the floor while keeping your elbows locked. Your fingers should be joined and should point in the direction of your feet.
- Hold this position for about 30 to 40 seconds while gazing at a point straight at your eye level. Breathe normally, without any jerks.
Benefits of Doing Dandasana
- Dandasana is a powerful pose for the health of your spine. It strengthens and tones the back muscles and improves spinal flexibility.
- Mastery over this pose is a pre-requisite before attempting any kind of advanced forward bends.
- This asana makes you learn how to keep your core muscles, hamstrings, shoulders, and glutes engaged while keeping your legs straight.
- Dandasana improves body posture and increases breath awareness.
- It can cure ailments like asthma, sciatica, and mild cases of depression and anxiety as well.
Precautions
- Those with severe spinal injuries or an injury in hamstrings, knees, and hip should either avoid this asana or practice it under the supervision of a trained yoga instructor.
- If you are unable to keep your back straight, put a folded blanket under your hips, and then try the asana.