Staff Pose
Dandasana
About This Pose
Staff Pose (Dandasana) is the foundational seated posture that establishes proper alignment for all seated yoga poses. This deceptively challenging pose requires significant core engagement and postural awareness to maintain correctly. Staff Pose strengthens the back muscles, stretches the hamstrings, and builds the muscular endurance needed for meditation. Regular practice improves posture both on and off the mat while developing core stability.
Step-by-Step Instructions
- 1
Sit with legs extended straight forward
- 2
Flex feet with toes pointing toward ceiling
- 3
Place palms on floor beside hips
- 4
Press sitting bones firmly into floor
- 5
Lengthen spine from tailbone to crown
- 6
Engage quadriceps and breathe steadily
Alignment Cues
- Flex feet actively with toes pointing up
- Press backs of legs into mat
- Stack shoulders directly over hips
- Engage core to maintain upright spine
Benefits
- Establishes foundational seated alignment
- Strengthens back and core muscles
- Stretches hamstrings and calves
- Builds postural muscle endurance
- Prepares for meditation practice
- Improves overall posture
Modifications
- Sit on block
Variations
- Arms overhead variation
Cautions & Contraindications
Cautions
- Avoid slouching
Avoid this pose if you have:
- Lower back pain
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
