Core/LegsBeginner
Staff Pose
Dandasana
Staff Pose (Dandasana) establishes the upright seated plumb line—legs long like a staff while spine stacks neutrally over the sit bones.
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How to Perform
- 1
Sit on the floor with legs extended and feet flexed, grounding through the center of each heel.
- 2
Root sitting bones and lengthen out through the crown while drawing lower belly gently in.
- 3
Place fingertips beside hips or use blocks to lengthen arms, rolling shoulders back and down.
- 4
Spin inner thighs slightly down and press femurs toward the floor without locking knees.
- 5
Maintain steady breath and engaged legs for 5–8 breaths, keeping gaze soft forward.
Benefits
- Builds postural awareness and teaches axial elongation for all seated work.
- Strengthens hip flexors and quadriceps while stretching hamstrings and calves.
- Prepares spine, shoulders, and core for forward folds and boat variations.
Alignment Cues
- Heels press forward with toes flexed back.
- Sitting bones root evenly; pelvis tips slightly forward.
- Ears stack over shoulders over hips.
- Arms stay active without locking elbows.
Common Mistakes
No common mistakes listed.
Contraindications
- • Acute low back pain without support
- • Hamstring injury aggravated by seated extension
Recommended Props
Folded blanketBlocks beside hipsStrap