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Staff | Dandasana
Staff or dandasana is a foundational seated pose that serves as a starting point for many other seated asanas. Dandasana activates the back and shoulders while promoting strong posture and alignment.
Sanskrit: Dandasana
Drishti: forward
Counterpose: seated forward bend
Materials
- Yoga mat
- Folded blankets or bolster (optional)
Instructions
- Sit with your legs extended, feet close together. Shift hips from side to side and rotate your legs and thigh muscles inward so that the pelvic floor is widened.
- Press your hands into the floor to lengthen your spine. Bring shoulder blades more onto your back to open the chest. Flex your ankles, drawing your toes back.
Notes
Modifications: For a more gentle variation, sit on a folded blanket or bolster to elevate the hips.
Follow-up poses: butterfly, lotus, cow face pose, baby cradle, seated forward bend