Dandasana (Staff Pose): Steps, Benefits & Precautions

Dandasana which is also popularly known as Staff pose and Seated Stick Pose is a seated yoga pose of modern yoga. It might look easy to practice, but it’s not as easy as it seems to be.

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Dandasana is really beneficial for your physical health as well as your mental health. You just need to practice it daily and see the changes yourself.

While practicing it, you’ll feel the flow of energy in your body and your mind will become calm.

The Health Benefits of Dandasana

Dandasana is known to have many health benefits like strengthening your back muscles, and legs, stretching your spine and many more.

So, let’s know all the benefits of Dandasana in brief. The health benefits of Dandasana are:

  • Dandasana lengthens your spine
  • Helps in improving posture
  • It strengthens your back muscles and thighs
  • Relieves problems related to reproductive organs
  • Broadens and stretches your chest and shoulders
  • Stretches your spine, arms, and legs
  • Helps in better functioning of your digestive organs
  • Opens up your chest area
  • Helps in relieving stress
  • Gives a mild stretch to your hamstrings
  • Dandasana also creates body awareness
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Also Read: 5 yoga poses for weight loss

The Steps of Dandasana

Although Dandasana looks easy to do you might need the steps of Dandasana to practice it efficiently and perfectly. So, the steps of Dandasana (Staff pose) are:

Step 1

Sit straight on the yoga mat and extend your legs forward and straight, in front of your body. Keep your both feet touching each other.

Step 2

Your thighs should be flat and touching the floor.

Now keep your palms by your both sides, touching on the floor.

Dandasana Steps

Step 3

Don’t bend your spine or head and just look straight. Try to bend your feet’s fingers inwards; towards the side of your body. You’ll notice the pressure on your legs, back, and wrists when doing this.

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Step 4

Take deep breaths & hold this position 20 to 30 seconds.

Also Read: Know all about Surya Namaskar

Beginner’s Tip for Dandasana

Those who do not practice yoga frequently or not at all, and whose body is not flexibility can use this tip to practice Dandasana perfectly.

  • Take the support of a wall to support your back

Variations of Dandasana (Staff Pose)

  • Purvottanasana (Upward Plank Pose)
  • Parivrtta Dandasana (Revolved Staff pose)
  • Utpluti Dandasana (Floating Stick pose)
  • Ubhaya Padangusthasana (Balancing Stick Pose)
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Preparatory Poses for Dandasana

Precautions to take while doing Dandasana

  • You can slightly bend your knees if you feel too much pain
  • Practice it on a yoga mat
  • You should do all yoga poses on an empty stomach
  • Avoid practicing Dandasana if you’ve spine injury or wrist injury
  • Don’t practice Dandasana if you’ve major lower back pain

So this was all about Dandasana (Staff Pose). If you’ve any queries or feedback then you can comment down them below in the comment section.

Also Read: Pranayama benefits, types and Precautions

I hope this blog was informational and helpful to you.

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Also, if you love doing Yoga and reading lifestyle blogs, then check out our website YogaHolism for more. Thanks for reading. Stay healthy & happy.

Author: Manisha Yadav

Hey all, my name is Manisha Yadav. I am a content writer at YogaHolism.com. I love to read, write, travel and click pictures. I write yoga and lifestyle blogs.
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