How To Do Dandasana or Staff Pose Step By Step Guide

by Tanmay Joshi
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The staff pose, or dandasana, is another one of the classic yoga poses and builds on the foundation laid by the cat pose and the cow pose. It strengthens your legs and ankles and helps to stretch your back and chest muscles.

The staff pose helps you build a sense of balance, but it also instills humility and patience in those who regularly practice it. If you do not know on how to get into this position, follow the steps below to learn the basics of the staff pose yoga.

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What is Dandasana?

What is Dandasana
What is Dandasana

Dandasana is commonly referred to as the staff pose because it resembles that of a bent stick. It is one of many poses in Yoga and can be practiced both on its own or along with other poses.

The pose itself looks simple enough but has a whole lot more going on than people think at first glance. As with most poses, there are several benefits associated with practicing Dandasana, including

* Improved posture

  • Dandasana is excellent for improving your posture overall. When you’re practicing it, you’ll want to keep your spine straight so that you don’t slouch forward and begin to slump over.
  • Slouching will cause you to feel tired after doing just a few minutes of practice – whereas keeping your back straight will help you feel energized instead!
  • You should also make sure not to arch your back too much either; always try to keep it straight instead so that you don’t hurt yourself while doing any type of yoga poses.

* Improved breathing

Breathing correctly while doing yoga poses is incredibly important if you want them all to have maximum benefit for your body and mind.

Why Does It Matter?

Dandasana pose is a seated forward bend, like Yoga’syoga’s half-forward bend. The pose stretches your back, hamstrings, and hips.

If you do it correctly, it relieves low back pain. Seated forward bends are a great counter stretch to inversions such as Sirsasana (headstand).

They also take your mind off stress. Dandasana pose makes you focus on your breath as you extend through your spine rather than let it drop down into your belly in defeat.

If that sounds good to you, here’s how to get started!

How To Perform Staff Pose or Dandasana?

Dandasana, or staff pose, is an asana (yoga posture) that helps to strengthen your arms and shoulders. It is a seated position where you lean back onto your hands with straight legs out in front of you.

Many yoga teachers advise sitting up straight while doing dandasana to ensure you are breathing deeply, but if you have trouble doing so, it can make it harder for your back to remain straight as well.

You might be more comfortable leaning slightly backward while keeping your hands on either side of your hips—this will help keep your back arched while still allowing you to breathe deeply and relax into each breath.

You may also find it helpful to place a rolled-up blanket under your knees for extra support if sitting upright feels uncomfortable.

How To Do Dandasana: Step By Step

Steps To Do Dandasana
Steps To Do Staff Yoga Pose

The following is the step-by-step guide to doing the Dandasana pose. Please follow all the instructions to perform the staff pose yoga correctly.

  • Take a mat, sit on it, and extend both your legs forward.
  • Keeps your hands close to your hips, and both your arms should remain straight in this position.
  • Now, you need to touch both of your toes together and maintain 1 inch of little space between your heels.
  • Start moving your ankles and stretch your toes back.
  • Press ahead together with your large toe mounds. Rotate your inside thighs in and down and press down together with your femur.
  • Prolong your sternum away out of your navel and broaden your collarbones.
  • Pull the heads of your upper arms back when you soften your front ribs.
  • Relax your arms and mildly shake your legs when you exit from this pose.

Benefits of Dandasana Yoga Pose

Yoga is a great way to get and stay in shape, with many different poses providing benefits to nearly every part of your body.

Some stretches can improve flexibility and relieve stress; poses help build strength and increase energy, and others stimulate your nervous system and promote better sleep.

One pose, also known as dandasana, has numerous benefits for your mind and body. Dandasana is a seated posture that stretches out your arms, legs, neck, and shoulders—basically every muscle in your body! It’s particularly beneficial for relieving pain in these areas as well as headaches.

This staff yoga pose also improves stability throughout your spine while balancing out both sides of your body’s nervous system.

Tips Regarding Staff Pose For Beginners

If you’re new to yoga, the staff pose is an excellent pose to practice on your own. The pose is great for beginners because it builds strength and helps limber up stiff muscles and joints.

Before diving into a staff yoga pose, stretch out by performing a cobra pose or bhujangasana. From there, slowly walk yourself over to a wall so that your back is facing it. Extend your both arms over your head and grab hold of either side of the wall with each hand.

Stand in that position for three deep breaths before letting go and proceeding to the staff pose.

Precautions While Doing Dandasana Yoga Pose

Pregnant women should not perform the staff pose (Dandasana). The same goes for anyone with an existing condition that could be aggravated by being in an inverted position, such as high blood pressure or heart problems.

Modifications and Variations During Performing Dandasana

Beginners may want to place a yoga block under their knees to give them a little more lift and support. For more experienced yogis, try lifting your heels from the floor and leaning forward slightly; you’ll experience an even deeper stretch in your hips. Hold for up to 60 seconds or for as long as it feels comfortable.


Q.1. What are the benefits of Dandasana?

Ans. Dandasana (staff pose) is a simple seated pose that many students tend to overlook in their practices. However, due to its wide range of benefits, it is one pose you should be sure to never miss out on! Dandasana has been said to help relieve back pain, stretch your hamstrings and strengthen your core muscles.

Q.2. What does Dandasana mean?

Ans. Dandasana is a Sanskrit term that means staff pose. Danda means staff, and asana refers to a posture or seat. So, in short, Dandasana is an effective way to stretch out your hips, spine, and lower back. This simple seated pose is easy to execute and takes only a few minutes to do so.

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