Staff Pose (Dandasana) - [dan-dah-sah-anna] - Danda = a staff or rod
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"I love this! I moved out of the area where I was taking classes, and couldn't really find a convenient class. As a result of doing nothing, all my back problems came back this morning. I am so happy I found someplace to take classes again. You don't even have to look good for class, 'cause nobody sees you. Thanks again!" - Karen Phillipson
Staff Pose (Dandasana) - [dan-dah-sah-anna] - Danda = a staff or rod Pose | Seated
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.
