Staff Pose is one of the foundation postures in yoga practice; next to easy pose, it is the simplest sitting posture. Dandasana is the starting and finishing point for all seated postures and seated twists.
Though it is a simple pose, it does require some concentration to keep the whole body in proper alignment; again because we are not accustomed to sitting on the floor, this pose is not always comfortable when we begin yoga practice. Dandasana teaches us a valuable lesson in accepting that our bodies are living , moving things, not merely shells we lug around with us ~ in Staff Pose we are required to pay attention to the small adjustments required to be centred. The core of the body is a place of strength this in pose to support the upper body while the legs reach outward and the spine lengthens upward. This basic pose is one of the foundations of teaching the body to sit on the floor properly and to move from the centre, and find balance for your body and mind.
Benefits: tones arms and abdominals, lengthens and strengthens the knees, legs, strengthens the ankles, strengthens the lumbar spine, lengthens the spine, improves posture, opens the heart centre, increases circulation; encourages focus, willpower and courage, reduces stress and soothes the nervous system
Drishti: Straight forward
Technique: sit on the floor with your legs stretched out in front of you; inhale and engage the all the muscles of your legs,exhale and reach around hold the outer thighs with your hands and rotate your thighs slightly inward to adjust your pelvis keeping comfortable alignment within your hip ~ do this for each thigh/hip, anchor your legs, stretching away from the body, make sure your weight is evenly balanced between your sitting bones; inhale, bring your arms to the floor beside you; as you exhale, lift your chest slightly and bring your shoulder blades down your back; inhale and bring your navel into your spine, bring your chin squarely over your collarbones, gently press your hands into the floor, using the muscles of the arms not the wrists; exhale and take a moment to notice the position of your tailbone ~ this should act as a small anchor in this pose; once you find a comfortable alignment, remain here for a few breaths; to come out of the pose either bend into Seated Forward Bend or curl your body into Child's Pose and take a rest
Modifications: if your hips are tight, place a folded blanket under your buttocks before you begin the posture; if you have any wrist issues, you may use a block (or books) to ease the pressure from the arms - again, ensure that the arms, not the wrists are doing the work in this pose
Contraindications: None
Counterpose: Seated Forward Bend, Child's Pose
It is an important pose for beginner yogis who may be unaccustomed to sitting on the floor. Staff pose also appears in virtually every yoga sequence on www.Yogayak.com.
