Staff Pose (Dandasana)- Definition steps benefits with precautions

Staff Pose, also known as Dandasana in Sanskrit, is a foundational yoga pose that is often used as a starting point for many other seated poses. The pose requires the practitioner to sit with their legs extended straight out in front of them, creating a strong and active alignment through the entire body.

The Sanskrit slok related to Dandasana is “Danda” which means “staff” or “stick,” and “asana” which means “pose” or “posture.” This name reflects the shape of the body in this pose, as well as the sense of strength and stability that it cultivates.

To practice Staff Pose, begin by sitting on the floor with your legs extended straight out in front of you. Press your thighs and knees down into the ground and flex your feet, engaging the muscles in your legs. Sit up tall through your spine and reach the crown of your head towards the sky. Keep your hands resting on the floor beside your hips, and actively press down through your fingertips to lift through the chest.


– Improves posture
– Strengthens the back and core muscles
– Stretches the shoulders and chest
– Stimulates the abdominal organs
– Relieves mild backaches
– Calms the mind and reduces stress and anxiety


– If you have a recent or chronic back injury, it is best to avoid or modify this pose
– Be cautious if you have a hamstring injury or tightness, and use props such as a blanket or bolster to support your sitting bones
– Avoid rounding the back or hunching the shoulders, as this can strain the lower back and neck

Overall, Staff Pose is an essential foundational pose that brings strength, stability, and alignment to the body. It is a great posture for those looking to improve their posture, strengthen the back and core, and find stillness and calm in the mind. With consistent practice and attention to alignment, Dandasana can be a rewarding and beneficial pose for yogis of all levels.