Staff Pose



Staff Pose is a basic and simple stabilizing pose that is the foundation for all seated asanas and has several benefits:

  • Strengthens core muscles and hip flexors
  • Improves posture
  • Stretches the chest and shoulders
  • Connects you to the three bandhas
  • Pose

  • Cautions

  • Modifications

  • Lower back injuries
  • To ease the stress on your front body and hip flexors, place a foam block or blanket under your hips.
  • If your palms do not firmly touch the ground, place blocks under your hands.
  • Images
  • Step-by-step

Dandasana = (don-DAHS-anna) 
danda = staff 

  1. Start seated with your feet extended forwards. Reach behind you and pull the flesh away from your sit bones, so that you can firmly press your sitting bones in to the ground.
  2. Place your palms firmly on the ground beside your hips and sit up tall. Flex your feet. Firm and tone the thighs and roll your legs slightly towards each other, hugging your midline.
  3. Connect to your bandhas. Engage your mula bandha by drawing up the pelvic floor, your uddiyana bandha by drawing in your low belly, and your jalandhara bandha by lengthening your neck and tucking your chin.
  4. Focus on your spine. Try to let your spine take a natural shape. If you were sitting up against a wall, the back of your head, your shoulders and the back of your sacrum would touch. There would be a hollow behind your lower back and neck, so your spine maintains its natural alignment.
  5. Hold this pose for one minute or longer.
Login or sign upsign up to add a comment

More From Gaia

Password is case sensitive.