KneelingBeginner
Staff Pose
Dandasana
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About This Pose
Staff Pose (Dandasana) is a foundational seated posture that establishes proper alignment for all seated poses. This deceptively simple pose builds core strength, improves posture, and stretches the hamstrings. The upright position trains the postural muscles to support the spine while engaging the legs actively. Staff Pose is the starting position for many seated forward folds and twists, making it essential for building a strong yoga foundation.
Step-by-Step Instructions
- 1
Sit with legs extended forward
- 2
Flex feet with toes pointing up
- 3
Place hands beside hips on floor
- 4
Press sitting bones down evenly
- 5
Lengthen spine from base to crown
- 6
Engage quadriceps and hold
Alignment Cues
- Spine tall
- Feet flexed
- Shoulders relaxed
Benefits
- Establishes seated alignment
- Builds core strength
- Improves posture
- Stretches hamstrings
- Strengthens back muscles
- Foundation for seated poses
Modifications
- Sit on blanket
Variations
- Supported staff pose
Cautions & Contraindications
Cautions
- Avoid locking knees
- Sit on support if needed
Avoid this pose if you have:
- Severe lower back pain
Quick Facts
Primary Focus
spineSecondary Focus
core
Suggested Hold
30 seconds
Tags
seatedfoundationposture
Equipment
yoga mat
