(Staff Pose)


  • Sit on the floor with legs together and extended forward.
  • Be sure that spine is erect. To check alignment, sit with back against a wall and sacrum and the shoulder blades should touch the wall, but not lower back or the back of the head.
  • Be sure that weight evenly distributed across both hip bones.
  • With extending the distance between heel bones and sit bones, Stretch heels away from body.
  • Place palm beside hip as in image.
  • Keep breathing and maintain position for 30 secs to 10 min as per capacity.
  • Release and repeat procedure for 5-6 times.

Beginner’s Tip

  • As beginner, one may find difficulty to maintain spine erect. Place pillow or folded blanket bellow sit bone.
  • Use strap around the foots as in image.
  • Be sure that hips, shoulders, and ears is in one line.


  • Lower back or a wrist injury.

Benefits Dandasana (Staff Pose)

  • It gives strength to the shoulders, upper back, chest, and abdomen. It improves posture and alignment.
  • It is useful in sciatica and asthma.
  • This asana helps to focus, calm the mind so relieve stress and improve concentration
  • The abdomen is stretched and strengthened so helps to improve digestion and belly fat.

Preparatory Poses

  • Adho mukha śvānāsana
  • Uttanasana

Follow-up Poses

  • Purvottanasana
  • Paschimottanasana
  • Bharadvajasana