Dandasana (pronounced dahn-DAHS-anna) commonly known as Staff Pose is a fundamental seated yoga posture that serves as the foundation for many other seated asanas. The name derives from two Sanskrit words: ‘danda’ meaning staff or stick and ‘asana’ meaning posture. In this pose the body forms a right angle with the torso perpendicular to the extended legs creating a staff-like shape.
To practice Dandasana sit on the floor with legs together stretched straight forward. Press the backs of the legs into the floor while flexing the feet. The hands are placed on the floor alongside the hips with fingers pointing forward. The spine elongates upward creating length from the sitting bones to the crown of the head while the shoulders relax away from the ears.
Dandasana builds awareness of proper spinal alignment strengthens the back muscles engages the core and stretches the hamstrings. It improves posture and prepares the body for more advanced seated poses and forward bends. Regular practice helps counter the effects of prolonged sitting by teaching the body how to maintain an erect spine without support.
This pose is particularly beneficial for meditation preparation as it establishes stability and alertness in the physical body while allowing for free flow of breath and energy.
