Seated Staff Pose – Dandasana
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Benefits
Strengthens legs
Improves spinal alignment and posture
Contraindications
Lower back injury
Tips and Pointers
It’s more important to keep the shoulders down away from the ears rather than keeping your arms straight. Keep your pallms pressed to the floor, even if it means a slight arm bend.
Sit against a wall if you need to make sure your alignment is straight.
Modifications
Beginners can put padding under their buttocks if there is discomfort. To advance the pose, deeply engage your thigh muscles for as long as you can.
Similar Poses
The Mechanics of the Pose
- Sit down with your legs outstretched in front of you.
- Flex your feet. It’s okay if your heels come off the floor.
- Elongate your spine on an inhale.
- Stack your shoulders so they are directly on top of your hips.
- Hold for 1 minute or longer
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