Friday, 23 September 2011

Dandasana - Staff or Stick Pose

The word "Danda" refers to 'staff' or 'stick' in Sanskrit. In this pose, the spine, arms and legs are kept straight and stiff like a stick.


  1. Sit on the floor.
  2. Stretch out your legs in front.
  3. Keep the legs hips-width apart.
  4. Now bring the legs close together so that the feet touch each other.
  5. Rest the palms on either side of the hips with fingers pointing in front.
  6. Press the knees down.
  7. Stretch out your toes and press the heels firmly on the floor by flexing your ankles.
  8. Straighten your arms by pressing the palms firmly.
  9. Sit up straight.
  10. The shoulders and hips should be aligned.
  11. Lift the abdomen to release the tension in the diaphragm.
  12. Breathing normally hold this pose for about a minute.
  13. Exhale and relax your body.


  • High blood pressure patients should not perform this pose.
  • If you have weak wrists avoid Dandasana.
  • People with a spinal problem should not practice this yoga pose.


  • The legs, arms, back and spine all get stretched.
  • Tired feet get relief from this pose.
  • Practice of Dandasana corrects bad posture.
  • Dandasana can alleviate sciatica pain.
  • This pose improves digestion.


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