Seated Poses


Dandasana (Staff Pose)

Staff Pose

Level: All levels

Danda = staff.

Dandasana (Staff Pose) is another one of those apparently simple poses that can be observed with immense detail. It is the seated equivalent of Tadasana (Mountain Pose), in that it is the basic neutral position out of which the seated poses and forward bends evolve.

Organizing the pose

    • Sit on the floor and stretch the legs out in front of you with the legs together.
    • If you are unable to lift up out of the sitting bones and extend the trunk fully, then sit up on blankets to make the pose accessible.
    • Plant the palms on the floor alongside the hips and stretch the arms.
    • Stack the shoulders up above the hips and the ears above the shoulders.
    • Roll the shoulders back and lift and open the chest.
    • Hold this position for several breaths.
    • Release.

Practice Points

    • Spread the toes and the balls of the feet.
    • Press the heels and thighs down.
    • Soften the groins and lower abdomen.
    • Lift and lengthen the sides of the trunk.
    • Broaden the chest and collarbones.
    • Spread the fingers and palms.
    • Press down through the index fingers and thumbs.
    • Lengthen the arms.