Danda means staff. In this posture, the legs, spine and arms are stiff and straight, resembling a stick.
Benefits of Dandasana
- Develops strength in the legs and core.
- Stabilizes the hips and pelvis.
- Activates prana vayu and facilitates deeper breathing.
- Use modifications if you tend to round your back in this asana (due to tight hamstrings or other issues).
- Start in a seated position. Make sure your body is aligned with your head floating over your ribcage and your ribcage over your pelvis.
- Adjust your seat so that your sit bones are both firmly planted on the ground.
- The feet and legs are together with your adductor muscles engaged.
- Lengthen through the waist.
- Allow the muscles of the thighs to hug the femurs.
- Reach out through your heels.
- Avoid rounding in the lower back.
- Lengthen through the deep muscles of the spine.
- Engage your core muscles.
- Make sure the lower ribcage stays connected to the abdominals (the lower ribs should not stick out). Hyper-extending the spine is less common than rounding the spine though.
- If you would like more of a challenge: bring the arms out to the sides and up overhead. Interlace your fingers with your pointer fingers straight up toward the ceiling.
- Use the strength of your abdominals to create space between your hips and your rib cage.
- Feel warm, earth energy coming up through the legs into the torso.
- Exhale to come out of the pose. Feel a sensation of relaxation and ease in the backs of your legs.
- Reverse Plank
- Seated Forward Bends