How to do Dandasana (Staff Pose)

Do you want to learn how to do dandasana? This is a great pose for beginners because it is simple, yet effective. Dandasana strengthens the spine and helps improve posture. It also stimulates the abdominal organs and improves digestion. In this blog post, we will provide you with all the information you need to know about this pose, including step-by-step instructions on how to do it!

Benefits of dandasana

  • Strengthens the spine
  • Improves posture
  • Stimulates the abdominal organs
  • Improves digestion

Contraindications of dandasana

If you have any injuries or conditions that affect your spine, please consult your doctor before doing this pose.

How to do staff pose

Sit on the ground with your legs extended in front of you. If tightness in your hamstrings or hips makes this difficult, you can elevate your hips by sitting on a folded blanket or pillow.

Flex your feet, drawing your toes toward you.

Engage the thighs, pulling the kneecaps up toward you without hyperextending the knees.

Pull your navel up and in engaging the core and pelvic floor.

Lift your chest and roll your shoulders back. Let your shoulder blades relax down the back.

Place your palms on the ground next to your hips.

Draw your chin toward the chest and gaze at the tip of the nose.

Curl the corners of the mouth to create a soft smile.

Hold for five breaths and slowly come out of the pose.

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