BackbendBeginner
Staff Pose with Chest Opening
Dandasana
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About This Pose
Staff Pose with Chest Opening adds a gentle backbend to the foundational Dandasana, opening the chest and heart while maintaining the strength and alignment of the base pose. This variation stretches the front of the shoulders and chest while building back strength. The subtle backbend improves posture by counteracting forward-rounded shoulders and opens the heart center for improved breathing and energy flow.
Step-by-Step Instructions
- 1
Begin in Staff Pose
- 2
Place hands behind hips
- 3
Point fingers toward feet
- 4
Press into hands and lift chest
- 5
Draw shoulder blades together
- 6
Keep legs engaged and active
Alignment Cues
- Press hands evenly
- Engage core
Benefits
- Opens chest and heart
- Strengthens back muscles
- Counteracts rounded shoulders
- Improves breathing capacity
- Builds back extension
- Enhances energy flow
Modifications
- Use blocks under hands
Variations
- Seated chest opener
Cautions & Contraindications
Cautions
- Avoid compressing lower back
- Keep shoulders relaxed
Avoid this pose if you have:
- Spinal injuries
Quick Facts
Primary Focus
chestSecondary Focus
spineshoulders
Suggested Hold
45 seconds
Tags
seatedbackbendposture
Equipment
yoga mat
