StaffSave PDF
Dandasana
dahn-DAH-sah-nah
Strengthens spine, lengthens hamstrings
Tones kidneys
Develops patience and focus
How to perform Staff
- Sit with your legs outstretched and touching. Flex your feet.
- Place your hands flat on the floor next to your hips, fingers facing forward.
- Reach the crown of your head toward the sky. Relax your shoulders.
- Hold the pose and take slow, deep breaths.
- Release with an exhale.
Alignment cues
- Press thighs against floor
- Flex feet
- Lengthen spine
- Gently press palms into floor
- Relax shoulders
Modification: Bend your elbows if needed. Place a block underneath either hand if your palms don’t reach the floor.
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More yoga poses to discover
Staff (Dandasana in Sanskrit) is a beginner yoga pose that belongs to the seated category. This asana targets hamstrings and spine, and also involves triceps and wrists muscles. Staff tones kidneys; strengthens spine, lengthens hamstrings and also develops patience and focus. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
