Dandasana is the first seated pose in the Ashtanga Primary Series, and is also known as Seated Staff Pose. Don’t be fooled by its appearance, it’s actually more challenging than it seems. This pose is important, as it lays the foundation for all the seated asanas.
- Improves posture
- Strengthens back muscles
- Strengthens all major core muscles (abdominals, back, legs, arms)
- Stretches and opens shoulders / chest / hamstrings
- Lengthens spine
- Improves digestive system functioning
- Tones kidneys
- Increases hip / pelvis flexibility and strength
- Increases stamina
- Increases focus
- Calms brain activity and cells
- Heightens body awareness
- Bad posture
- Sciatic pain
The legs should be fully engaged, as should the abdominal muscles. The shoulders should be drawn back and down, while keeping the spine long and straight, with the chin slightly drawn down towards the collarbones. The feet are flexed, with the toes pulling back towards you.
If the back is rounded or there is discomfort in the back of the legs, sit on a block or a folded blanket, which will release tension in the hamstrings / hip flexors while allowing the spine to be more erect.
FOR STEP BY STEP INSTRUCTIONS OF THIS POSE GO TO: