How to do Dandasana - Staff Pose

In this practice

Key teachings

• Foundational alignment for seated poses
• Engaging core and back muscles for stability
• Grounding through sitting bones
• Lengthening the spine

Ideal for

• Beginners learning foundational poses
• Individuals working on posture correction
• Those seeking to strengthen their back and core

Lesson

Instructions

Seated Staff Pose might look easy, but it’s an intense strength-builder for the upper back, chest, and abdomen. This pose is the foundational posture for all seated poses, including twists. Because it provides the structural basis for all seated poses, it is essentially the seated version of Mountain Pose (Tadasana).

Steps

• Sit on the floor with back straight and legs extended out in front of you
• Place your palms next to your hips on the floor.
• Press the sitting bones in the floor and point the crown of your head to the ceiling to lengthen and straighten the spine.
• Breathe normally, and hold the pose for about 20 to 30 seconds.
• Helps improve posture and Concentration Strengthens back muscles Lengthens and stretches the spine Stretches shoulders and chest
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Benefits

• Improves posture and concentration
• Strengthens back muscles
• Lengthens and stretches the spine
• Stretches shoulders and chest
• Builds core strength