What is Staff pose (Dandasana)?
The Staff pose or Dandasana is a basic seated pose of Yoga exercise and can be called the father of all seated postures of yoga as all other poses originate from it. It can also be considered as the seated variation of the Mountain pose (Tadasana). The Staff pose is also known as the Stick pose as the spinal cord is to be kept in vertical position during this Yoga posture. It is performed in a seated position. It helps to strengthen the legs and improves body’s alignment. It is used as resting or preparatory posture for many Yoga exercises.
How to perform the Staff pose. The staff pose is performed by sitting with the legs outstretched in front of your body, with your heels resting on the floor and your back is in a straight vertical position. The following steps are taken to perform the staff posture:
- Sit on the floor with your legs outstretched straight in front of your body.
- Keep your spine vertical or sit with your back against a wall to maintain a straight body position.
- Rest your arms alongside your body with palms on the floor.
- Then warm up your leg muscles by pressing your heel with the floor.
- Keep your legs firmly onto the floor but avoid locking your knees.
- Now, slowly lift your chest and drop your shoulder blades down towards your back.
- Keep inhaling slowly during this entire process and lengthen your spine upwards towards your head.
- Try to keep your chin in a slightly low position.
Keep stretching your abdominal muscles away from your chest and also keep your breath normal.
Benefits of performing the Staff pose. Some of the advantages obtained by doing staff pose are:
- It helps in improving over all body posture.
- It may help to relieve the problems relating to the reproductive organs.
- It helps to calm the brain cells.
- It may improve the functionality of the kidneys and other digestive organs.
- It creates awareness of the entire body.
- It helps to improve the alignment of the body.
- It provides a mild stretch for the hamstring.
The stretch of the body during the Staff pose can be intensified by slightly bending forward.
When to avoid the Staff pose. The Staff pose should be avoided if have chronic problems related to your back such as a slipped disc. If you feel unstable with feet together then keep them slightly apart for better balance.
