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Yoga Basics: your guide to the practice of yoga
Seated Yoga Poses arrow staff posture
dandasana
Level of Difficutly: Basic
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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.