How to do Dandasana (Staff Pose) & it’s Benefits

An easy seated Posture which helps to prepare you for more intense yoga poses. This is widely accepted as a basic posture for all other seated asanas and unarguably the seated version of Tadasana or Mountain Pose.

Danda-Stick | Asana-Pose

This asana is pronounced as dahn-dah-sah-nah, Sanskrit- दण्डासन. Dandasana is popularly known as Staff Pose. Regular practice of this pose will help to gain postural awareness and balance in your life. Once you master this pose, you will find yourself walking taller throughout your day and it will certainly help you in your older ages.

Benefits of Staff Pose

  • This pose helps to improve your body posture and alignment.
  • Therapeutic for asthma and sciatica.
  • Strengthens the shoulders, back muscles, spine, chest and abdomen.
  • Relieves stress, anxiety, depression and calms your mind.
  • Increases the flexibility of hips and pelvis.
  • Stimulates your abdomen and helps to reduce belly fat.
  • Teaches you to sit correctly.


If you have any recent medical concerns, discuss with your doctor before practising this yoga pose. Practitioners who are suffering from spine problem, lower back or wrist injury should avoid this pose.

Steps to do a perfect Staff Pose

  • Sit erect on the yoga mat with the legs stretched out, keeping the feet together and pointed upwards.Staff Pose.jpg
  • Press your buttock on the floor and ensure that your crown of the head faces the ceiling while pressing your heel to the ground flex your feet.
  • Now, place your palms beside your hips on the floor. This will help to relax your shoulders and supports your spine.
  • Take deep breaths and relax your body while ensuring that the lower part of your body is grounded firmly to the floor.
  • Hold this position for few breaths. Release and relax.
  • Repeat the same procedure for 3 to 4 repetitions.


If your hamstrings are tight and you find it difficult to sit with your legs stretched out, then prop yourself up on a folded blanket underneath your buttocks. This will help to remove the tension from your hips and legs and you will feel more comfortable and relax during the posture.

For practitioners having long arms, it is perfect to bend your arms at your elbows, if you are unable to straighten them fully. Just ensure to place your palms flat on the floor and release your shoulder blades down to your back.

You can take the support of a wall while practising this posture if your abdomen and upper back are weak. People suffering from tight wrist or forearms or Carpal Tunnel syndrome should keep their fingers pointing behind them. Ensure to place your palms on the floor and rotate your arms so that your fingers will be pointed towards your back. By doing this, you can open up your upper arm and chest muscles.


You must make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you do the asana so that your food gets properly digested, and you can expand your body fully during the practice.

Your hips, shoulders and ears must be in one line. Your weight must be balanced between your buttocks. Ensure that your tailbone and pubic bone are at equidistant from the floor. Press your thighs down to the floor and hands are pressing firmly into the mat.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!


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