Dandasana (Staff Pose or Base Pose) How to Do Step by Step for Beginners, Benefits and Precautions

Transcript

[Music] namaste my name is Sandeep Salafi and today we will learn than dozens also Ellis Stavros Doug Lawson is a preparatory practice to enter into any kind of sitting posture like the distal asanas which is required for all the standing asanas when you transit from one posture to the other when you relax in between paracin in the same way is then does the staff pose if you see vendor thunder in Sanskrit means stick so there actually there are two sticks which are combined together at a 90 degree and the body also looks like a diameter and that is why the name goes in that awesome now this is a posture in which it is a sitting posture and at the same time if you see the benefits of the posture it helps to stretch the chest and the shoulders and also it is very good for strengthening the back and that's the reason why it also improves the posture people who have weak anxiety or who suffer from anxiety it is proved that this posture plays some role to also overcome that those who have carpal tunnel syndrome this should people care by performing this practice because a lot of time people when they put power on the flow by the side of the hip they tend to put a lot of pressure on the wrist which is not very good for people who are already suffering from the pain is coming from the wrist which is carpal tunnel syndrome or any other pain from this and also those who are very weak back or those who are suffering from spinal injury they should take a little care a lot of time and people perform this posture they tend to slouch a little because it requires a good strong back and also it is very important to keep the back straight in a neutral pelvis but maybe because of lack of posture on the the body not being strong enough to hold ourselves nicely and strongly we tend to slouch and thus the reason why we can take the support of a pro which is the Vantage so when people do perform this dandasan they can actually sit at the end of the bandage play this if you see like this the moment I sit at the edge of the blanket my pelvis push pushes a little forward and my pelvis comes to a neutral pelvis so neutral pelvis will always keep the spine around lot of time and people's do this posture they tend to slouch so by using a rock or a blanket we can actually allow the pelvis to come to neutral position now those who still find it difficult they can sit also on a block to make sure that when we sit at the edge of the block we can actually bring the pelvis to neutral position this is how we can keep the pelvis in neutral that automatically allows the spine to become stretched but we use any support of the block I will remove the props I will remove the block and also I will remove the blanket so when we are performing this without any support the feet are together this becomes like one stick and the other stick is the spine so this is the second stick let's start with the upper half the trunk region the pelvis should be in neutral position lot of people will take up to neutral position they tend to Jack the ribcage out like this or the sternum out like this this is also not very good because this brings the pelvis into more of an interior that we don't want so we are just bringing the pelvis into neutral engaging the core and the same time lifting the chest keeping the chest soft vertically up not protruding out so I am lifting my chest up and keeping my pelvis into neutral position and then I keep my both the feet engage engage of the means pulling the toes in so that all the muscle to the car back of the knee and the hamstrings are active this brings more stability in the low and under stretching the toes in dorsiflexion of the feet engaging the cords to maintain the stability keeping the pelvis neutral at the same time lifting the chest but not particularly in the chest out keeping the chest soft and then keeping the hands on the side palm by the side of the hip don't let the shoulders go up when you do this because few people who have long limbs there is a possibility that in order to keep the hands straight the shoulders we go up we want to make sure that in this dandasan the shoulders are down and little away from the earth so that the chest is nicely open and the shoulders also can feel the stretch so palms are by the side of the hip no worries the hands are not getting straight because it will depend on the length of the arm some people who have long limbs some people have short limbs so it will vary accordingly what is more important is to keep the shoulders relaxed maybe a little behind so that they are engage the upper back is the language so my feet of engage my quads are engaged my pelvis is into a neutral position my ribcage is lifted up but soft my palms are by the side of the hip and at the same time I am NOT going to bring the head forward I will do a little chin tuck so that everything follows in the same line from the nearer to the shoulder to the hip everything just follows in the same line this is how we can maintain than Dawson when we maintain that doesn't the posture actually improves and our hold of the back can become nice and strong holding here for some time initially when we find too difficult you can relax for a while and again come to this posture the more we start sitting in this posture automatically the ability to keep the back straight we'll also get enhanced the dozen is an awesome that will help us to enter into different practices of sitting to go into different postures in then Dawson can be very important to thank you for watching the video friends if you liked the video hit the like button and if you have any questions any queries please respond we will try to revert back to you thank you for watching namaste