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Staff Pose / Dandasana

Staff Pose

  • Dandasana

Dandasana (Staff Pose) is a beginner-level seated pose that improves posture and sets the tone for alignment in the rest of your yoga postures.

Dandasana appears to be a simple pose, but it contains many aspects of your yoga practice: activated back and shoulders, strong posture, reaching up from the crown of your head and down through your seat, and activating your feet. Your alignment is the same as it was in Tadasana. It has the potential to shape the rest of your practice.

Steps to do Staff Pose / Dandasana

  • Sit on the mat with legs stretched forward, keep the legs engaged, and toes pointing inwards.
  • Place the palms in line with the shoulders beside the hips.
  • Keep the spine, neck and head in one straight line.
  • Breathe deeply keeping the eyes closed.

Tips for beginners

  • Place a folded blanket under your seat if it's difficult for you to sit up straight and you have a rounded back.
  • Raising the hips is extremely beneficial in this situation.
  • If your palms do not touch the ground, place blocks under them.
  • If you find it difficult to straighten your legs or lengthen your spine, gently take the support of the wall for your back.


  • Stretches the hamstrings and calves and improves spine health.
  • Strengthens the back muscles.
  • Stretches the shoulders and chest.
  • Improves posture.
  • Nourishes your body’s resistance to back and hip injuries.
  • Helps to calm brain cells.

Watch out for

  • Avoid if you have any wrist or lower back injury.
  • Avoid this pose if you are experiencing Sciatica Pain.


  • You can keep your hands in line with your shoulders and rotate your arms or hold for a few seconds to increase intensity.
  • You can raise your hand up and down.
  • You can rotate your ankles and also move your leg up and down to strengthen your lower body.
  • You can also practice Ujjayi breathing in this asana. This will help your nervous system to be more relaxed.