Staff Posture

dandasana

Level: Basic
Pronunciation: (dahn-DAHS-anna)

Instructions

1. From a seated position, extend the legs straight out in front of you with your hands behind your hips, fingers pointed forward or away.

2. Press the hip bones down and reach the crown of your head up to lengthen the spine. Drop the shoulders down and back and press the chest forward. Use the arms to support the chest open and the spine straight.

3. Press the heels away from you and pull the toes towards your head.

4. Breathe and hold for 3-6 breaths.

Benefits + Contraindications

Benefits: Staff posture lengthens and realigns the spine, gently stretches the backs of the legs, opens the chest and stimulates the respiratory system.

Modifications + Variations

Modifications: Place a folded blanket under the hips.

Variations: Inhale arms up, interlace fingers and press palms up towards ceiling.

Vinyasa

Use one or more of the following postures to build a sequence leading up to this pose: Down Dog, Headstand Prep, Prayer Squat, Table.

Use one or more of the following postures to build a sequence ending after this pose: Plank, Forward Fold, Down Dog, Child.

Share with

Friends & Students

Explore More

Core Strengthening Poses
  • Tiger yoga pose • vyaghrasana

    Tiger

  • Balancing Table Pose • dandayamna bharmanasana

    Balancing Table

  • Warrior 3 Yoga Pose • virabhadrasana III

    Warrior III

  • low plank • ardha Phalakasana

    Low Plank

  • Purvottanasana • Inclined Plane

    Inclined Plane

  • crab pose • catuspadapitham

    Reverse Table Top

  • Plank yoga pose / Phalakasana

    Plank

  • Half Bow • ardha dhanurasana

    Half Bow

Remove Ads with a

Premium Membership

Viewing ads supports YogaBasics, which allows us to continue bringing you quality yoga content. Sign up for a premium membership to remove all ads and enjoy uninterrupted access to the best yoga resources on the web.

Categories for Staff Posture

Asana Type

Focus

Chakras

Elements

Explore More

Yoga TipsAdviceArticlesPracticesBasicsTechniques

  • Practice yoga fast or slow

    Fast or Slow? How to Find Your Yoga Flow

  • A yoga community

    The Importance Of Having a Practice Community

  • yoga with a beginners mind

    9 Ways to Practice Yoga with a Beginner’s Mind

  • great yoga teachers

    Qualities of Great Yoga Teachers

  • practicing a yoga lifestyle

    13 Key Tips for Creating a Successful Yoga Lifestyle

  • Meditation for Inner Strength and Grit

    7 Ways Meditation Cultivates Inner Strength and Grit

  • yoga teacher giving asana assist

    Don’t Doubt the Magic of Hands-On Adjustments

  • Forearm Yoga Pose

    The Best 7 Yoga Poses To Strengthen Your Forearm

  • eating before yoga

    Snack Attack: What to Eat Before Yoga

Leave a Reply

Your email address will not be published. Required fields are marked *

Yoga Basics