Dandasana or Staff Pose

Dandasana or Staff Pose

Dandasana or Staff Pose 

What's up, everyone? today we are going to learn dandasana or the stick pose or also known as the staff pose or multiple names. Dandasana has a beautiful posture it's another one of those also knows where there's more than meets the eye so it's kind of fun to have the time here in this little blog to break it down. So hop on the mat and let's learn dandasana

The nice the cross-legged position I'm gonna sit up nice and tall really right away bringing my awareness to the crown of the head and then letting it trickle all the way down to the tip of the tailbone. So sitting up nice and tall elongating through the spine, coming into the breath I'm gonna break down to dandasana. So I'm gonna send my legs out in front, I'm gonna keep my heels in line with my hip points here so we have wider than the hip points and then we have heels straight together for now for beginners I'm gonna send heels just straight in line with the hip points here.

 Now speaking of the heels I'm gonna press into my heels so the legs here active legs I'm gonna Press into the heels flexing the feet the toes point up towards the sky or you can imagine your toes pointing towards your heart or back towards your face. So we're really engaging the full sole of the foot. Palms are gonna come to the tops of the thighs here for just a moment for just a couple breaths. We're gonna use this as a reminder to one draw the tops of the thigh bones down-down-down in fact, there's a little rotation here kind of similar to the rotation and downward-facing dog or the tops of the thigh bones are gonna rotate in towards each other just slightly.

 So we're thinking about the quads the tops of the thigh bones drawing in together and down. So there are no lazy legs here but really nice engaging quality here. so definitely a pose like I said before that a lot is going on more than meets the eye okay. Now from the heels, I travel up engaging the quads tops of the thigh bones drawing down toes still pointing up towards the sky and I'm going to continue to travel up. See if I can online head over heart. Heart over pelvis here I can release my fingertips from the thighs now to the sides using this as a bit of a support system so pressing up slightly out of the fingertips to find that length. Imagine lifting from this area of your body or armpit chest, in fact, everyone take your thumbs and give yourself a little lift here you're not too sweaty wringing the thumbs to the armpit chest and using it the power of touch here to just give yourself a little bit of length a little bit of lift. 

Then maintain that lift that openness in the heart and release the fingertips back down. We're drawing the navel in towards the spine and then lengthening through the back of the neck. So we're finding that upward motion while still grounding tops of the thighs down shoulder blades in together and down. We're talking about that a lot in our foundations of yoga and you'll see that come up more and more that there are these two opposing forces and hatha yoga. So here we have the lifting up, this lifting of the heart and then we have this grounding quality that dual-action and balancing the two of those we find our posture. 

So I'm working hard here in the legs taking nice long smooth deep breaths extending through the crown of the head lifting through the heart and grounding tops of the thighs down shoulder blades in together and down navel to the spine talking really quiet here. I'm getting all zenned up a couple of variations. If you feel like the navel is really like a magnet sucking you towards the back of your mat. So you're having this syndrome if you're not maybe taking a blanket or a block and lift your hips up. So they have a little more of a fighting chance to kind of find that space and lengthen through the side body and lift through the heart. Another option is to simply soften the knees find that lift here.

So we can soften through the knees and then in due time slowly draw the heels out. So we have done dandasana and in Sanskrit Danda literally, translate to stick or staff which is why we call this the staff pose or stick pose and the Danda is and I actually, I learned this or I was turned on to this for Shiva ray who I love I just want to give her a little shout out because this totally changed my yoga practice but thinking about that danda the staff. 

This spine literally holds us up from the crown of the head to the tip of the tailbone. I feel like in dandasana and stick close with the staff pose I just can't think of a better way to connect to that line here than in this posture. So even though this might seem like an easy posture beginner's posture or a posture that's not worth your time if you're trying to get a workout or have a restorative practice. I encourage you to give it a try and see what you can discover in just this asana checking in full-body experience and engaging that Danda from the crown of the head to the tip of the tail. 

So that was dandasana give it a try let me know what you think. If it's about yoga let's keep connecting to this area between the crown of the head and the tip of the tailbone in especially in hatha yoga in our asana.


  • Fortifies back muscles.

  • Gives a gentle stretch to hamstrings.

  • It protracts and stretches the spine.

  • Improves the arrangement of the body.

  • May improve the usefulness of the stomach related organs.

  • Stretches shoulders and chest.

  • Supports your body's protection from the back and hip wounds.

  • Improves pose.

  • Quiets synapses.

  • May assuage confusion identified with the conceptive organs.

  • It makes body mindfulness.

If you have any suggestions please write to us they are very valuable for us to see you soon Namaste.


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