Dandasana is a seated yoga pose also known as Staff Pose. In Sanskrit, "Danda" means staff or stick, and "asana" means pose. It is a basic pose that provides a foundation for many other seated postures in yoga. In Dandasana, the practitioner sits with their legs extended forward and their hands resting on the floor beside the hips, with the spine straight and tall. It is often used as a starting point for many seated forward bends and twists. The pose helps to improve posture, increase flexibility in the legs, and strengthen the back and abdominal muscles.
How to get into Dandasana?
Sit on the floor with your legs extended in front of you.
Place your hands beside your hips on the floor with your fingers pointing forward.
Press your hands into the ground and lift your chest up.
Engage your quadriceps and press your thighs into the ground.
Flex your feet and press through your heels.
Lengthen your spine and reach the crown of your head towards the ceiling.
Draw your shoulder blades down your back and open your chest.
Relax your face, jaw, and throat.
Hold the pose for a few deep breaths or as long as comfortable.
To release the pose, simply lower your hands and relax your legs.
Modifications
It is important to keep your spine straight and avoid slouching in this pose. You can also use a blanket or block under your hips if you have tight hamstrings or difficulty sitting upright.
You can also use blocks under your hands, keeping your hands slightly behind you or put a blanket under your knees.
Benefits
Improves posture: Dandasana helps in correcting the posture of the body. It strengthens the muscles of the back, neck, and legs, which helps in maintaining an upright position.
Stretches the hamstrings: This pose stretches the hamstrings, which are the muscles at the back of the thigh. Tight hamstrings can lead to lower back pain and poor posture.
Stimulates the abdominal organs: Dandasana helps to stimulate the abdominal organs, such as the liver, pancreas, and kidneys. This can improve digestion and metabolism.
Relieves sciatica: Dandasana helps to alleviate sciatica pain, which is a common condition that affects the lower back and legs.
Calms the mind: This pose is considered to be a calming pose, as it helps to relieve stress and anxiety.
Contraindications
Avoid if you have a recent or chronic back injury, including herniated discs or sciatica.
Avoid if you have carpal tunnel syndrome or wrist pain.
Avoid if you have knee injuries or pain.
Avoid if you have osteoporosis or weak bones.
Avoid if you have high or low blood pressure, or any other heart conditions.
Avoid if you are pregnant and not familiar with the pose.
Chakras
Manipura chakra
Swadisthana chakra
Muladhara chakra
Elements
Fire
Water
Earth
Doshas
Vata
Pitta
Kapha
Meridians
Spleen & Stomach
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