Dandasana (or staff pose): basic yoga for beginners to improve your posture, strengthen your back and help you relax

If you want to get started in yoga, this posture is perfect. Dandasana is basic yoga and is used for most other seated yoga poses. The most important part of this pose is trying to keep your spine in a upright position make it sustainable. This may mean sitting on a blanket or two. No problem. You will find multiple benefits with very little effort.

How to do Dandasana well

The first thing you have to do is place a yoga mat and a towel on the floor if you need additional padding. With legs stretched out in front of you, sit on your hamstrings and place your buttocks well on the base. Next, contract your thigh muscles and flex both feet. Your heels may rise, but do your best to keep them glued to the mat. This is fundamental and one of the secrets of this pose. Bend your knees to avoid it if necessary.

Align your shoulders directly above your hips and keep your arms straight and the palms of the hands resting on the groundon either side of the hips to help the spine maintain its position. There is permission to bend the arms slightly or change the location of the palms of the hands. Inhale to lengthen the spine. Try to hold the pose for five deep breaths.

If you are looking for a challenge, consider the option of hold the pose longer. Stay for 10 breaths and you can even practice yoga breathing exercises to calm your mind and body, paying attention to stretching your leg muscles. Alternatively, and for a deeper stretch, bring this pose to a forward bend (Paschimottanasana) and accentuates the extension in the back of the legs and calves.

Common mistakes

Don’t allow your legs to roll out out of alignment. They must be straight ahead of you. Keep your toes pointed toward the sky with your heels on the floor as you inhale and exhale. Y don’t let your lower back slouch. You want to maintain the natural lumbar curve that you get when you lengthen your spine from your hips to the top of your head.

A good idea may be to practice Dandasana against the wall, but only with the shoulder blades and sacrum touching the wall, and not the lower back. Tight hamstrings can help round your back, so the pole pose will be easier to achieve as you develop strength. hamstring flexibility. The more you practice this pose and the more your flexibility improves, the less bend you will naturally do.

Benefits of the staff pose

The staff pose stretches the hamstrings and calves while improving spine and back posture. If you run or play sports that involve racing, you likely have tight hamstrings and calves. This pose can help you restore some of flexibility and improve posture. It is also a pose that can help when you feel back pain. sciatica. Another benefit is the induction to relaxationso it is great both to start the day in a balanced way and to relieve stress after a hard day.