Just like Tadasana (Palm tree pose) and Samasthiti (Equal standing pose) work as starting positions of every standing pose similarly Dandasana is the foundation for all the seated postures. A perfect yoga posture for beginner-level practitioners to start their journey and to understand the importance of base in their asana practice.

Dandasana is derived from two Sanskrit words ‘danda’ means staff or stick and ‘asana’ means posture. So the idea of this posture is to keep our spine straight in a vertical position like a danda(staff) as its base is rooted on the floor.

Dandasana step by step instructions

Dandasana step by step instructions:

  1. Sit on your mat with both legs stretched out in front of you, toes pointing upwards.
  2. Keep the spine straight and aligned with your neck, legs together and feet gently touching each other.
  3. Place your palms by the side of your hips on the floor, fingers pointing forward.
  4. Keep your arms straight to provide firm and gentle support to your spine.
  5. Press the heel firmly on the floor to keep your leg straight and engage the muscles of your legs.
  6. Gently press your palms against the floor to elongate your spine.
  7. Stretch your spine upwards from the pelvis to the top of the head.
  8. Lift your chest up, draw the shoulder back and down to broaden your collarbone.
  9. Gaze forward and take a deep breath.
  10. Maintain this posture from 10 sec to 1 minute according to your capacity.

Benefits of Dandasana:

  1. Strengthens the spinal muscles and keeps your upper and lower back strong.
  2. Stretches the chest and abdominal muscles.
  3. Improves the entire body posture.
  4. Relives stress and improves the ability to concentrate with proper breathing into the pose.

Contraindication of Dandasana:

  1. It is recommended to avoid Dandasana if you have wrist or lower back pain/injury.
  2. Keep the knees slightly bent or relaxed in case of any knee injury or pain.

Preparatory pose:

  1. Adho mukha Savanasana
  2. Uttanasana

Follow up pose:

  1. Purvottanasana
  2. Bhunamanasana

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