Dandasana - Staff Pose or Stick Pose

Type: Seated Pose, Forward Bend
Level: Beginner
Use: Foundational Pose for All Seated Pose. Transition
Sanskrit Meaning: Danda = Stick or Staff, Asana = Posture

Benefits

STRENGTHENS HIPS, PELVIS AND LOWER BACK

LENGTHENS AND STRENGTHENS SPINE

HELPS OPEN CHEST

HOW TO DO STAFF POSE / STICK POSE / DANDASANA WITH PROPER FORM

COMMON MISTAKES IN STAFF POSE / STICK POSE / DANDASANA

TO AVOID

• FEET RELAXED

• LEGS INACTIVE

• BELLY RELAXED

• PELVIS TILTED BACKWARDS

• SLOUCHING SHOULDERS

• SHRUGGED SHOULDERS

• CHEST CLOSED

• ROUNDED BACK

• NECK KINKED BACK

• SHOULDERS LEANING FORWARD OVER HIPS

• WEIGHT ON WRISTS

PROPER ALIGNMENT FOR STAFF POSE / STICK POSE / DANDASANA

TO TRY

• FEET ENGAGED

• LEGS ACTIVE

• CORE ENGAGED

• PELVIS TILTED SLIGHTLY FORWARD

• BENDING FROM THE HIPS

• SHOULDERS AWAY FROM EARS AND BACK

• CHEST OPEN

• STRAIGHT SPINE

• NECK IN LINE WITH SPINE

• SHOULDERS STACKED OVER HIPS

• STRONG ARMS AND HANDS

Yoga Poses A - Z

dolphin Pose - Ardha Pincha Mayurasana

Downward facing dog pose - Adho Mukha Svanasana

easy pose - Sukhasana

Extended triangle pose - utthita trikonasana

Mountain pose - tadasana

plank pose - phalakasana

seated forward fold - paschimottanasana

staff pose - dandasana

squat pose - malasana

tree pose - vrksasana

upward facing dog pose - urdhva mukha svanasana

Warrior 1 Pose - Virabhadrasana I

Warrior 2 Pose - Virabhadrasana II