Dandasana Or Staff Pose Easy Guide for Beginners

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About the Pose:

Dandasana, also known as Staff Pose, is a beginner-level asana. This asana helps you get the basic posture needed to practice other seated yoga poses. Dandasana or Staff Pose is the basis of all seated poses and the most important part of this pose is posture and alignment.

The practitioner needs to keep his spine in a straight position during the practice of this asana or pose. You can use any prop for the waist to have relaxation and ease during the practice of this asana or pose.

Dandasana or Staff Pose helps in giving a good stretch to the hamstrings and calves. It increases your awareness of the spine. If you have any problems with your hamstrings and calves, or you are an athlete and participate in marathons, then you can practice this asana or pose.

Staff pose is an easy pose that makes your lower body flexible. It improves the balance of your body. It also helps you in improving your posture. Let’s know from yoga guru Akshar how the practice of Dandasana or Staff Pose is beneficial for you, and what is the right way to do it.

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What is Dandasana or Staff Pose?

Dandasana or Staff Pose is made up of two Sanskrit words, Dand and Asana. Dand means stick or stick and asana means the position of the body sitting or standing. In this way, if we see the literal meaning of Dandasana, then such an asana or pose, by the practice of which the body becomes strong and straight like a stick.

The practice of Dandasana or Staff Pose, popular around the world in the name of Staff Pose, is essential for every person who wants to start practicing Yogasanas or yoga poses.

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How to do Dandasana or Staff Pose (Step by Step)

  • To do Dandasana or Staff Pose, first of all, lay the yoga mat on the floor and sit on it.
  • Extend both the legs in front of your body and keep both of them close.
  • Keep the fingers of both feet bent and pulled towards you.
  • Press your thighs and heels into the floor.
  • Keep both your hands straight and palms on the ground. The hands should be near both hips.
  • Keep your spine and neck straight.
  • Lift your chest and pull your shoulders in slightly to stretch your collarbones.
  • Look ahead and keep your breathing normal.
  • You keep doing this Dandasana or Staff Pose for 20 seconds to one minute. You can also do this according to your ability, it does not cause any harm.
  • Then come back from this posture.

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What are the Benefits of doing Dandasana or Staff Pose?

  • The practice of this asana or pose affects your spine completely.
  • With regular practice, the muscles of the back become strong and strong.
  • It expands the chest and keeps the lungs healthy.
  • It helps to stretch the shoulders by strengthening them.
  • If you practice Dandasana or Staff Pose regularly, then within a few days you can feel the improvement in your physical posture.
  • It strengthens the cells of the digestive system.
  • It is beneficial in problems like stomachache, gas formation, constipation, Vata, acidity, not digesting food, feeling tired, hyper insomnia, insomnia, malaise, excessive tension, not being able to breathe properly, etc.
  • Apart from this, it cures diseases like sciatica and asthma medically.
  • This asana increases the efficiency of the brain.
  • Keeps the mind calm and protects the mind from many mental troubles or arguments.
  • These are known as simple asanas or poses for meditating or for focusing the mind.
  • If you practice it with regularity and concentration, it gives you a feeling of deep peace.
  • The practice of this asana evokes feelings like patience, stability, and concentration in a person.

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Precautions to be taken while doing Dandasana or Staff Pose

  • If you have pain in your lower back and wrist, then you should not do this asana.
  • Although this is a very simple pose, it is best to do it under the supervision of a yoga instructor.
  • Do not try to do yoga asanas or poses beyond your capacity, do as much as can be tolerated.
  • Consult a doctor before starting Dandasana or Staff Pose.
  • People suffering from high blood pressure should not practice this asana.
  • While practicing this asana, keep one thing in mind that the place where you are doing the asana should not be slippery.

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Poses to do before Dandasana or Staff Pose

  • Parsvottanasana or Intense Side Stretch Pose
  • Utthita Hasta Padangusthasana or Extended Hand-To-Big-Toe Pose
  • Ardha Baddha Padmottanasana or Half Bound Lotus Standing Forward Bend
  • Utkatasana or Chair Pose
  • Virabhadrasana 1 (Virabhadrasana or Warrior Pose 1)
  • Virabhadrasana 2 (Virabhadrasana or Warrior Pose 2)

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Poses to do after Dandasana or Staff Pose

  • Paschimottanasana or Seated Forward Bend
  • Purvotanasana or Upward Plank Pose
  • Ardha Baddha Padma Paschimottanasana or Half Bound Lotus Seated Forward Bend
  • Trianga Mukhaikapada Paschimottanasana or Three-Limbed Forward Bend

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