Staff Pose

Dandasana

dahn-DAH-sah-nah

The foundation for all seated poses, Staff Pose builds postural awareness and strengthens the muscles that keep the spine upright. Though it appears simple, Dandasana requires active engagement of the legs, core, and back to maintain a tall, aligned spine. It is the seated equivalent of Mountain Pose and teaches the alignment principles that carry into every seated posture.

How to do Staff Pose

1. Sit on the floor with both legs extended straight in front of you. Flex your feet, pressing through the heels and drawing the toes back toward your shins.
2. Press your sitting bones into the floor and lengthen your spine upward through the crown of your head. If your pelvis tilts backward, sit on a folded blanket to elevate the hips.
3. Place your hands on the floor beside your hips with fingers pointing forward. Press down through the hands to help lift the spine and broaden across the collarbones.
4. Engage your quadriceps by pressing the backs of the thighs toward the floor. Feel the energy extending out through the heels and up through the crown of your head simultaneously.
5. Draw your lower belly gently in and up to support the lumbar spine. Keep your shoulders stacked over your hips and breathe steadily for five to ten breaths.

Benefits of Staff Pose

• 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 & Variations

• 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