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

dandasana.png

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