Staff Pose | Dandasana

Staff Pose Instructions

1. Sit on the floor with your feet together and your legs extended.
2. Place your hands on the floor and stack your spine vertically, or sit with your back against a wall.
3. Stay in staff pose for 1 to 2 minutes.

Mindfulness Practice

Open and lift your chest, face front, breathe deeply and rest your palms on the floor. Press the heels and thighs into the floor, drop your shoulders toward your back and lengthen the spine.

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Dandasana Benefits

The staff pose lengthens and stretches the spine, improves posture, and strengthens the back muscles. This yoga pose also stretches the shoulders and chest and improves body alignment.

Contraindications

Lower back injury.

Preparatory, Complementary and Follow-Up Poses

Start in standing forward bend or downward facing dog and then progress to staff pose. Follow-up with upward plank pose or seated forward bend.

Related Yoga Poses

Try these other yoga poses to relax and relieve stress and tension:
Firefly pose
Crow pose
Bound headstand pose
Full side plank pose