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Dandasana is also called as Staff Pose.Dandasana comes from sanskrit word danda means stick and asana means posture.

How To Do

  • begin in a seated position with the legs extended forward.
  • The palms or the fingertips (if the palms don't reach) should be rested on either side of the body.
  • The upper-body should be extending upward through the crown of the head, and the back should be completely perpendicular to the ground (as though sitting against a wall).
  • If this is not possible, one may want to use a block underneath one's sitting bones to reduce the intensity in the hamstring muscles.
  • The entire core should be engaged and ujjayi breath active throughout this pose.
  • The legs should be squeezing together, and the toes should be pointing inwards toward the body.
  • It may even be possible to create space between the heels and the ground by activating the leg muscles.

Benefits Of Dandasana

  • Strengthens the back muscles
  • Stretches the shoulders and chest
  • Improves posture

Body Focus-Upper back

Type Of Yoga Poses