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Seated Staff Pose - Dandasana

Seated Staff Pose - Dandasana

Yoga Pose Steps

1 - Begin by sitting on floor with legs extended out in front. If hamstrings are tight, sit on a bolster or blanket so torso can be upright and vertical. You can also sit with back against a wall with shoulder blades touching it, leaving a space between wall and low back.

2 - Sit forward on sit bones and draw thighs to the floor. Flex feet and press out through heels. Keep big toes, inner heels, and inner knees together.

3 - Strongly engage thigh muscles around thigh bones, and activate muscles surrounding knee caps. Press thigh bones firmly down into floor. Make sure legs do not rotate outward.

4 - Stretch heels away from body and tilt pelvis slightly forward, extending distance between heel bones and sit bones.

5 - Do not collapse lower back. Work to lift torso up from base of pelvis. Keep weight evenly distributed across both sit bones.

6 - Place hands on floor alongside hips, pressing through palms with fingers pointing forward.

7 - Broaden across collarbones and lift chest. Then, broaden across shoulders. Draw bellybutton in toward spine. Anchor body through tailbone and sit tall.

8 - Keep torso perpendicular to floor, and lift crown of head to ceiling. Keep chin parallel to floor and gaze steadily straight ahead, toward horizon. Hold for up to one minute.

Yoga Pose Benefits

  • Strengthens shoulders, upper back, chest, and abdomen
  • Improves posture
  • Improves concentration
  • Provides stress relief

Yoga Pose Cautions

  • Avoid if have wrist or low back injury.

Yoga Pose Affected BodyParts

Other Yoga poses
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Copyright © 2018 All rights reserved.

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Copyright © 2016 All rights reserved.