Stafhouding

Dandasana

dahn-DAH-sah-nah

De basis voor alle zithoudingen die houdingsbewustzijn opbouwt.

Hoe doe je Stafhouding

1. Zit met gestrekte benen
2. Flex je voeten
3. Druk je handen naast je heupen in de grond
4. Span je bovenbenen aan
5. Verleng je wervelkolom en til door de kruin van je hoofd

Benefits

• Strengthens the back muscles that support upright posture
• Stretches the hamstrings and calves
• Builds core engagement and postural awareness
• Improves alignment of the pelvis and spine
• Provides the foundation for all seated forward folds and twists

Muscles Engaged

Modifications

• Sit on a folded blanket or bolster to elevate the hips and tilt the pelvis forward
• Bend the knees slightly if hamstrings are very tight
• Place a rolled blanket under the knees for support if the legs cannot fully straighten

Cautions

• Avoid sitting flat on the floor if you have a posterior pelvic tilt; use a blanket
• Use caution with wrist pain when pressing into the floor
• Those with herniated discs may need to modify by bending the knees slightly

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