Dandasana or The Staff Pose is the simplest and most basic asanas for all age groups. But there is a trap. It is difficult to maintain the posture for longer since you have to keep your back straight in this posture and your legs should be touching the ground while holding Dandasana or The Staff Pose.
Meaning of Dandasana
Dandasana like other yoga asanas is derived from a Sanskrit name where “Danda” means “Stick” and “Asana” means “Pose” or “Posture.”
It is also called Staff Pose, as it teaches you to sit in the correct posture. It is also called Posture of the Stick due to the shape that the body assumes when it is in the final position.
Staff pose is the fundamental posture for all seated postures, including turns. In this posture, you should keep your legs straight. The regular practice of Dandasana or The Staff Pose makes your back and hips flexible and strengthens your pelvis.
When to do Dandasana?
Like other asanas, it is best considered when Dandasana or Staff posture is practiced early in the morning. However, if for some reason you cannot practice it in the morning, you can also practice Dandasana or The Staff Pose at night. Mornings are preferred since food is digested and your body has the energy to perform asanas. But make sure that when you practice Dandasana or The Staff Pose at night, you should take your meal five to six hours before practicing since your meal takes so long to digest.
Steps to do Dandasana or the staff pose
- To practice Dandasana or the posture of the cane, sit straight with your legs stretched out on the floor or on the yoga mat.
- In case you have the hamstrings tight, you can sit on a cushion or blanket so that your torso is upright and upright.
- You can also sit with your back against a wall so that your shoulder blades touch the wall while leaving some space between the wall and the lower back.
- Press your buttocks on the floor and align your head so that the crown is facing the ceiling while practicing Dandasana or the cane posture.
- Also, bring your thighs to touch the floor. At the same point, press out through your heel.
- Press your thigh bones firmly down on the floor. Make sure your legs do not turn out while practicing Dandasana or the Crane Pose.
- Place your palms next to your hips on the floor.
- Doing this will support your spine and also relax your shoulders.
- While practicing Dandasana or The Staff Poses your torso should be straight and relaxed.
- While practicing Dandasana or The Staff Pose, relax your legs and press your legs firmly against the floor.
- Expand your shoulders and lift your chest. Also, draw your belly button towards your spine.
- In the final position, your torso should be perpendicular to the floor and your crown should be towards the ceiling.
- Always try to keep your chin parallel to the floor and close your eyes and focus on the center of your eyes.
- Stay in this position for 3-4 minutes or for as long as you can.
- Practice Dandasana or the cane posture for as long as you can. Stop when you feel discomfort in your legs or spine.
- Release the pose lying in relaxing asanas such as Shavasana for one or two minutes.
Breathing Pattern of Dandasana
- Inhale deeply while stretching your legs.
- Exhale deeply as you open your shoulders and open the chest.
- Maintain normal breathing while maintaining Dandasana’s final position or Staff posture. Continue to inhale and exhale deeply with your eyes closed for maximum benefits.
- Exhale deeply after releasing the posture.
Preparatory and follow-up poses for Dandasana or The Staff Pose
- Adho Mukha Svanasana or upside-down dog
- Uttanasana or the permanent forward inclination.
Follow up Poses
- Purvottanasana or The Pose of Plank Upward
- The Bharadvaja’s Twist
Benefits of practicing Dandasana or staff posture
- Dandasana or The Staff Pose is very useful for improving posture.
- It stretches the entire body and helps increase flexibility and strengthens the hips and pelvis.
- As the name suggests, Dandasana or The Staff Pose teaches you how to sit properly.
- Dandasana or The Staff Pose helps strengthen the muscles of your abdomen, chest, shoulders, and back.
- Dandasana or The Staff Pose massages the abdominal organs and stimulates the digestive system that in turn improves digestion.
- Dandasana or The Staff Pose helps to balance the mind, increases the power of concentration, allows greater awareness of the unconscious realms and induces physical and mental relaxation quickly. The thinking process becomes very clear and precise with the regular practice of Dandasana or The Staff Pose.
- Dandasana or The Staff Pose also helps relieve stress and cure mild depression.
- Dandasana or The Staff Pose helps strengthen all the central muscles of the body.
- It also helps increase the strength and endurance of the body.
- Dandasana or The Staff Pose also helps increase the body’s resistance to back, hip, and leg injuries.
- Dandasana or The Staff Pose helps to lengthen and strengthen the spine.
- With regular practice and following the proper breathing pattern, Dandasana or The Staff Pose help cure respiratory diseases such as asthma.
- It also helps to cure diseases such as sciatica with regular practice.
- Dandasana or The Staff Pose also helps improve concentration.
Precautions and contraindications when practicing Dandasana or The Staff Pose
- People suffering from chronic spinal problems should not practice Dandasana or The Staff Pose.
- It is more beneficial when you keep abreast of stretching in the muscles while holding the posture. Therefore, always stay tuned while practicing Dandasana or The Staff Pose.
- Exit the posture or release the pose if you feel a sudden and stabbing pain in the legs.
- If you have any questions about your condition, consult a doctor before practicing Supta Virasana or reclining hero pose and always practice asana under the supervision of a trained yoga expert.
- Do not strain too much while practicing Supta Virasana or reclining hero pose. Do not strain beyond the limits. Go only as far as your body allows.
Tips for Beginners
- You can sit on a blanket to stop the stiffness of the hips even, since avoiding the error of rounding the lower back and alignment of the spine while practicing Dandasana is also called staff posture.
- In addition, you can use the wall to support your back initially, if you have chronic back problems or if you find it difficult to maintain the posture for a long time.
- While practicing Dandasana or the stance of the cane, the torso or body should be erect and relaxed, while the lower part must be grounded.
- You can also modify the asana to get more benefits as follows:
- While in the final position of Dandasana or The Staff Pose, interlace your fingers and stretch your arms forward
- Make sure your arms are straight in this position. The palms of your hands should be away from your body and the thumbs of both hands should be down.
- Now, raise your arms until they reach a little behind your ears.
- This variation of Dandasana or The Staff Pose is very useful to open the chest and also stretches the abdomen.
- People with very tight hamstrings will find it very difficult to enter Dandasana, as they tense to stretch the pelvis and bend their backs. To overcome this, you can use a cushion and sit on its leading edge to support the hamstrings.
- Do not flex your abdominal muscles while practicing cane posture.
- While practicing Dandasana or the cane posture, keep your weight balanced equally on both hips. Keep moving your hips from side to side once you’re in the final position.
- People who suffer from Carpel tunnel syndrome should practice it with their fingers pointing back. This will help open the upper arms and eventually help to get rid of the disease.
I hope you enjoy this The Dandnasana or staff pose. Every time I do it I feel more aware of my body, I focus on the points of support, I feel the mat and the earth under my hands and feet. Is awesome!
Do you like and enjoy this posture as much as I do? Share your opinions by leaving a comment below. And if you think it could benefit another person close to you, post this article on Facebook, Whatsapp or Twitter. Thank you!