Seated Staff Pose

Sanskrit: Dandasana

Seated Staff Pose (Dandasana) is the foundational posture for all of the seated poses in our yoga practice. We will spend time in this pose in most practices. Usually it is sequenced towards the end of your practice, before your seated poses and forward folds. Regular practice will help your overall posture.

From the outside the pose looks pretty easy but appearances can be deceptive!

How to get into the pose:

  • Begin in a seated position with your legs extended in front of you. Rotate your thighs slightly inwards.

  • Actively send your heels away and point your toes upwards.

  • Let the crown of your head extend upwards as your tailbone descends. Your torso should be perpendicular to the mat. Place your palms at the sides of your hips.

  • Lightly draw in your abdominal muscles to support the lower back.

  • Breathe deeply.

Remember to create the balance between effort and ease in your pose.

How long to stay in the pose:

  • Usually five breaths

Gaze (Drishti)

  • Toes

  • Nose

Modifications you can take to make this pose more accessible:

  • If your torso is leaning back it may be helpful to sit on a blanket or a block to elevate the pelvis.

Contraindications / Cautions:

  • Proceed with caution if you have a lower back issues