Dandasana

Dandasana, or Staff Pose, is a foundational seated posture in many yoga traditions. The name comes from Sanskrit danda meaning “staff” and asana meaning “posture.” It is used to cultivate an upright spine, aligned hips, and a steady base for subsequent seated poses, such as Paschimottanasana.

To practice Dandasana, sit on the floor with the legs extended together and the feet flexed, toes pointing upward. Inhale to lengthen the spine; exhale to ground the sits bones and draw the abdomen in. Keep the chest open, shoulders relaxed, and gaze forward. The legs should be active: press the thighs down, engage the quadriceps, and avoid locking the knees. Place the hands on the floor beside the hips or lightly on the thighs. If hamstrings are tight, sit on a folded blanket to elevate the pelvis and maintain a tall spine.

Variations and props can assist accessibility. A strap looped around the soles may help maintain extended legs, and sitting on a folded blanket can improve pelvic tilt. Some schools keep the feet hip-width apart rather than touching, depending on flexibility and alignment goals. Beginners may practice with a slight knee bend or with additional support under the hips.

Benefits of Dandasana include improved spinal alignment, strengthened back and leg muscles, and enhanced awareness of breath and posture. It also serves as a preparatory pose for seated forward bends and helps set a stable foundation for other asanas.

Cautions: Those with acute lower-back, knee, or hip issues should modify or avoid the pose. Do not force the toes or hyperextend the knees. Use props as needed and honor pain or discomfort by resting or adjusting the pose.

See also: Paschimottanasana, Padmasana, and other seated postures.