Dandasana staff pose in yoga

DANDASANA STAFF POSE

Learn how to do the staff pose also called Dandasana.

In sanscrit, the word danda means “staff” and asana means “pose”, hence translated as “Staff pose”.

HOW TO DO DANDASANA

Sit on your mat with your legs closed together extended straight in front.
Try to keep your back straight, lower your shoulders away from your ears, stretch your neck and raise your chin, so as to be parallel to the floor. Look forward.
Place your hands on the ground next to your pelvis.
Try to contract all the muscles of your arms and legs, and triy to slightly rotate your thighs towards the inside, by flexing your ankles to form 90 degrees angle between the floor and the soles of your feet.
Think of your spine just as a stick which passes vertically through your chest.
When you are at this point keep the dandasana staff pose untill you manage to keep a balance between effort and relaxation breathing normally.
When you want to get out of the position, relax the muscles of your arms and legs and breath deeply and slowly.

BENEFITS OF DANDASANA

Dandasana staff pose has many benefits but also some contraindications, lets see what precautions to take and how to do it better.

This pose or asana must be performed with caution by persons who suffer from injuries or pain in the lumbar spine as well as those who have problems in the joints of the wrists or suffer from carpal tunnel syndrome.
For all others this position brings significant benefits such as:
– Tones and strengthens all the muscles of the body.

– Prevents the Sciatica pain

– Improves the digestive processes

– Lengthens the vertebral column, stretching its articulations and creating space between the vertebrae.

– Reduces muscle cramps and symptoms of fatigue on the legs and feet.

– Improves balance and posture, reinforcing the abdominal and back muscles.

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