Danda" means "stick" in Sanskrit. In some respects Dandasana or staff pose is a sister pose to Tadasana (mountain pose). Dandasana is the foundation of all seated asanas -- forward bends and twists. As with all seated poses, Dandasana can be made easier by placing height in the form of folded blankets under your buttocks.
Dandasana : Staff or Stick Pose - Detailed Description
- Sit with the legs outstretched in front, feet hip-width apart.
- Straighten each leg, one at a time, and join the inner sides of your legs and feet.
- Place your hands on the floor alongside your hips, fingers pointing forward.
- Lengthen the calf muscles, and stretch your knees and toes.
- Keep your knees straight.
- Engage the thigh muscles and flex the feet. The heels may come up off the floor.
- Press your palms down to stretch your elbows and arms.
- Stack the shoulders directly on top of the hips.
- Lift your abdomen, freeing the diaphragm of tension.
- Breathe smoothly and naturally as you hold the pose.
- Hold the pose for 1 minute.
- Improves digestion.
- Tones the kidneys.
- Helps to prevent sciatic pain.
- Stretches and activates the muscles of the legs.
- Prevents tiredness in the feet by stretching the muscles of the feet.
Tips and Help:
- If your legs are tight or you have a back injury consider bending your knees slightly.