Staff pose (Dandasana)

Dandasana is the simplest form of sitting position on which many other asanas are based.

Benefits of the Staff Pose (Dandasana):
Dandasana (Staff Pose) relaxes body and mind when over strained and exhausted. Dandasana (Staff Pose) also strengthens legs, shoulders, chest, back muscles and improves alignment.

How to perform the Staff Pose (Dandasana):
- Sit on the floor with legs outstretched straight in front.
- Engage the thigh muscles and flex the feet. The heels may come up off the floor.
- Make your spine long.
- Put padding under your sit bones, if necessary.
- Imagine your spine as the “staff” at the vertical core of your torso.
- Hold the pose for one minute or longer.

Duration and repetition of the Staff Pose (Dandasana):
Hold the Dadasana (Staff Pose) for one minute or longer. Repeat the asana thrice.

Difficulty Level and Advancement of the Staff Pose (Dandasana):
Dandasana (Staff Pose) is a difficulty level 1 asana recommended for beginners

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