Dandasana | Staff
Although seemingly casual, dandasana is an active pose that gently opens the chest, tones the abs and strengthens the legs, torso, arms and spine.
Sanskrit: Dandasana
Drishti: forward
Counterpose: seated forward bend
Materials
- Yoga mat
Instructions
- Sit with your legs extended and rotate your thigh muscles inwardly to widen the pelvic floor. Anchor the inner edges of the thighs to the ground.
- Place your hands into the floor to lengthen your spine. Extend from the core of your pelvis out through your feet. The feet should be flexed and active. Bring your shoulder blades more onto your back to open the chest.
- Hold for 1-3 breaths.
Notes
Modification: For a gentler variation, place a bolster or folded blankets under your hips.
Preparatory poses: easy pose, child's pose, tadasana
Follow-up poses: seated forward bend, butterfly, seated twists
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