KneelingBeginner
Staff Pose
Dandasana
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About This Pose
Staff Pose (Dandasana) is the foundational seated posture that establishes proper alignment for all seated yoga poses. This active pose strengthens the back muscles, engages the core, and stretches the hamstrings while building postural awareness. Despite its simple appearance, Staff Pose requires significant muscular engagement to maintain proper alignment. Regular practice builds the strength and awareness needed for healthy sitting posture both on and off the mat.
Step-by-Step Instructions
- 1
Sit with legs extended forward
- 2
Flex feet with toes pointing up
- 3
Place palms beside hips
- 4
Press sitting bones down
- 5
Lengthen spine upward
- 6
Engage legs and hold actively
Alignment Cues
- Flex feet with toes pointing up
- Press thighs into mat
- Stack shoulders over hips
- Engage core for support
Benefits
- Establishes foundational alignment
- Strengthens back muscles
- Engages core effectively
- Stretches hamstrings
- Builds postural awareness
- Foundation for seated poses
Modifications
- Sit on folded blanket
Variations
- Staff pose
Cautions & Contraindications
Cautions
- Avoid slouching
- Engage legs gently
Avoid this pose if you have:
- Severe lower back pain
Quick Facts
Primary Focus
legsSecondary Focus
spine
Suggested Hold
60 seconds
Tags
seatedalignmentfoundation
Equipment
yoga mat
