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Seated Staff Yoga Pose – Dandasana

Dandasana or Seated Staff Pose



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.

Preparatory Poses

Counter Poses

dandasana yoga pose variation