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  1. myUpchar
  2. Yoga
  3. Spinal related yoga
  4. Dandasana (Staff Pose) steps and benefits

The name Dandasana finds its origin in the Sanskrit words Danda meaning "staff", and asana meaning "posture". One has to keep their posture upright, like a staff, while performing this asana. This is a simple asana with a lot of benefits if done regularly and with precision.

If you too want to perfect this asana, read on to know the step by step guide to do it along with some easy modifications that can help your body ease into this asana. 

  1. Dandasana (Staff pose) steps: Correct way to do Dandasana
  2. Benefits of Dandasana (Staff Pose)
  3. Easy modifications of Dandasana (Staff pose)
  4. Precautions to take before or while doing Dandasana (Staff pose)

Dandasana (Staff pose) steps: Correct way to do Dandasana

  • Sit down on a flat surface with your legs stretched forward
  • Try to keep your toes facing the roof
  • Make sure that your back remains straight at all times
  • Keep your palms flat on the ground right beside your hips, with your fingers pointed in front
  • Gently press your palms into the ground and try to adjust the spine in a straight position
  • Bend your head slightly downwards, while making sure no pressure is put on the shoulders
  • Hold the posture for 30 to 60 seconds. Breathe in and out 5 times
  • As your strength and flexibility increase over time, you can extend the time limit up to 90 seconds, but no more than that
  • To relax after performing the posture, slowly breathe out and raise your arms and head upwards, while relaxing your leg muscles
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Benefits of Dandasana (Staff Pose)

  • Corrects posture and increases the flexibility of muscles
  • Fixes spine- related problems.
  • Relieves asthma
  • Positively impacts the central nervous system and improves focus
  • Reduces sciatica pain
  • Regular practice of dandasana helps reduce stress

Easy modifications of Dandasana (Staff pose)

  • Before practising Dandasana, you may start with Parsvottanasana, Utkatasana or Virabhadrasana to warm up.
  • If you have difficulty in sitting down straight, it could be due to tight hamstrings. In such a case, it is best to use a blanket or cushion for sitting more comfortably.  
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Precautions to take before or while doing Dandasana (Staff pose)

  • Do not attempt this asana if you have wrist or spine related injuries.
  • Try the asana only to the best of your capability. Do not push yourself
  • Do not extend the time limit of the asana beyond 90 seconds at a time.
  • You can also use back support in the beginning until your back and shoulders are strong enough to do the asana.
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