Staff Pose

Daṇḍāsana

Staff Pose
CategorySeated & Forward Folds TypeStrength LevelBeginner Hold30 sec MusclesBack, Core, Legs BreathingEven, calm breathing

How to do it

  1. EnterSit with your legs straight, feet flexed. Place your palms on the floor beside your hips.
  2. HoldPress into your palms and lengthen your spine upward. Thighs pressed to the floor, belly lightly engaged. If your back rounds, sit on a folded blanket.
  3. ExitRelax your back and legs.

Benefits

Teaches you to sit with a straight back; the foundation of all seated poses.

Cautions

The app lists no specific cautions for this pose. General safety: never push into pain, keep breathing, and check with a professional if you have an injury or a chronic condition.

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Where it appears

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