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Staff Pose (Dandasana) - [dan-dah-sah-anna]
- Danda = a staff or rod
Although this pose may appear simple,
it asks our entire body to be dynamic while creating a sense
of awaremess throughout. It can be used as a resting or preparatory
pose for almost any seated posture. because it creates a sense
of awareness throughout the entire body.
- Sit with the legs straight out in front
of you on the floor. The feet are hips width apart. Remove
the flesh away from you sit bones so that you are on the
front of the bones. This will help the spine to be vertical.
Allow the arms to rest along the side body with the palms
pressing onto the floor.
- Activate the leg muscles by pressing out
through the ball of the foot and the, inner and outer heel.
Ground the legs into the floor firmly without locking the
knees. Open through the collarbones, lifting the chest.
Drop the shoulder blades down the back.
- Inhale and lengthen the spine all the way
out the crown of the head. Tuck the chin in slightly. Stretch
the abdominal muscles away from the lift of the chest. Bring
the gaze directly in front of you and breath normally.
Benefits:
- Improved Posture
- May relieve problems with the reproductive
organs
- Brings a sense or calm
- May help the kidneys other digestive organs
Cautionary Notes:
- Begin very carefully if you have chronic back
problems, such as slipped discs
- Take your feet slightly apart if you feel unstable
with your feet together
Modifications:
- For people who are rolling back on the sit
bones and are unable to sit fully erect bring the back to
a wall for support or place the sit bones on one or two
folded blankets.
- It is not necessary for the palms to
touch the floor. If they do not, simply continue to lengthen
them towards the floor.
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