What is Dandasana and its benefits- yoga teacher training in rishikesh

What is Dandasana?

“Dandasana” comes from the Sanskrit word “Danda” means “Stick” and “Asana” means “Posture”. This asana help your body to prepare itself for the more intense poses and also increases your ability to work on aligning your body perfectly. It is also known as “Staff Pose”.  This pose teaches to sit with correct Posture and the regular practices of this pose make your hips and pelvis more flexible and strengthen the lower back. Always try that your upper body should be erect but relaxed whereas the lower portion should be grounded. You can sit on the blanket to stop the stiffening of the hips.


It is one of the ideal asana for promoting strength and good form which support one’s spiritual journey. This pose is good for helping to connect with three bandhas: mula bandha, uddiyana bandha, and jalandhara bandha. Most people who want to learn the “Dandasana or Staff Pose”, comes to Rishikesh for joining the yoga teacher training in Rishikesh in Different region and countries. Hatha yoga school Rishikesh gives the best opportunity for the student who wants to know about what is Dandasana and how to do Dandasana.

Most Important Tips for Beginners to Do Dandasana

This asana is very simple so people should not have any difficulty in doing it. It is best for the beginners to working this Dandasana from their feet up. If you are beginner then you follow the tips:

  • Your weight must be well balanced between your buttocks. You must move your hips from one side to another side once you are in the pose. When you feel the weight is balanced out, then make sure the public bone and the tail bone are at equal distance from the floor.
  • Align yourself, where your ears, shoulders and hips are in a straight line.
  • Always check and correct your alignment every time you come into this pose.

Precaution to Do Dandasana (Staff Pose)

  • If you have a wrist or a low back injury then you should avoid this asana. Because it tend to put pressure in these areas.
  • It is a simple asana, so it is best, if you do it under the control of a yoga trainer. With this pose, always remember to listen your body and push only as much as it can bear.
  • If you have any medical concerns, before practicing this asana you should talk to your doctor.

How to do Dandasana or Staff Pose

Learn How to do Dandasana with follow the following steps:

  • Firstly, you sit straight on the ground with your back straightened and your legs stretched out in front of you. Always make sure that your legs must be parallel to each other and feet should be pointed upwards.
  • After that, press your buttocks on the floor, and align your head in such a way that the crown faces the ceilings. This will automatically straighten and lengthen your spine.
  • Now flex your feet and press your heels. And place you palms next to your hips on the floor. This pose will support your spine and also relax your shoulders. Make sure that your torso must be straight but relaxed.
  • Relax your legs, and ground the lower half of your body firmly to the floor.
  • Breathe normally, and hold the pose for about 30 to 40 seconds.


Benefits of Dandasana

  • This asana increase the flexibility of the hips and pelvis.
  • This asana teaches you to sit properly.
  • This asana helps you to stretch the chest and the shoulders.
  • The regular practice of Dandasana, your posture is sure to be improved.
  • Dandasana helps to focus and calm the mind.
  • It helps to relieves the stress and enhance the concentration.
  • Improves the posture of lower back.
  • If you are practicing the Dandasana or Staff poses with a smooth and steady breath, it can help to relieve the stress and improve the concentration.
  • Improve the functionality of the digestive organs.
  • It helps to relieve the complication related to the reproductive organs.
  • It helps to calm the brain cells.
  • This asana provides a mild stretch for hamstrings



Title: What is Dandasana and its Benefits?



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