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The Health Benefits of Dandasana (Staff Pose)

Dandasana (Staff Pose)

Curved Spine and a Backache can be horrendous. Most of the people experience problems with their back and the prolonged sitting, carrying heavy bags, or daily tasks are to be blamed. During these activities, our body counteracts the gravity intensifying the fatigue all the way from the hip to the neck region. And, for several unlucky ones, the disease becomes chronic over time.

The yoga is an age-old trusted body science for a myriad of health issues. The Dandasana is an excellent yogic position of strengthening the back, correcting the hunched posture, improving the alignment of the body, and increasing the practitioner’s ability to work perfectly.

A foundational sitting yoga pose, the staff posture helps the individuals get rid of the laziness and tiredness.

Here’s how to perform the Dandasana, precautions, preparatory poses, benefits of Staff pose and everything about this pose for the yogis to know:

Instructions :

Sit on a yoga mat. Stretch the legs in front. If the torso is leaning back, it may be because of the tight hamstrings. In this condition, sitting on a blanket is helpful. Keep the spine as straight as possible. For a proper alignment, practice the pose against the wall with the shoulder blades touching it. Firm the thighs and flex the ankles towards you. Hold the pose for 60 seconds or longer.


People with high blood pressure should not perform this pose.

In case of any wrist or lower back injury avoid the Staff Pose.

Preparatory Poses

Downward Facing Dog Pose (Adho Mukha Svanasana) and Standing Forward Bend Pose (Uttanasana)

Follow Up Poses

Upward Plank Pose (Purvottanasana) and Bharadvaja’s Twist Pose

Explore these eight top benefits of Staff Pose:

1. Strong Back Muscles: Stooped back muscles are injurious to the health and appearance both. For individuals looking at the non-invasive method of treating the back problems with far-reaching results should practice the Dandasana. The practitioner is encouraged to sit like a staff that rewards the spine and back.

2. Supports Digestion: Good digestion is very essential for the overall well-being of a person. The various digestive issues of constipation, acid reflux, and bloating are highly uncomfortable and unhealthy. These issues can be eliminated through the Dandasana.

3. Improves Posture: A major drawback of the sedentary living is poor posture. The improper alignment of the body while sitting and standing can lead to scoliosis, kyphosis, and lordosis. The staff pose is an excellent way to learn the correct alignment of the body and to improve posture that helps in preventing these diseases.

4. Stretches the Shoulders: Continuous working on desktops and daily stress tightens the shoulders and collapses the chest. The physical tensions and emotional irritability of daily life get stored in the shoulder area. As a result, our shoulders start rounding forward. Dandasana is an effective technique of clearing the shoulders and chest of both physical and emotional stress.

5. Heals the Brain: Like all the other yoga postures, the staff pose is powerful in transforming the sympathetic nervous system to the parasympathetic nervous system. The regular performance of this pose decreases the stress hormone cortisol and calms the brain.

6. Flexible Backbone: The backbone is responsible for giving a sturdy structure to the back. The dandasana ensures a flexible backbone for its optimal functioning. Enhanced flexibility is vital for a full range of motions and for reducing injuries.

7. Helps with Sciatica Pain: The lower part of the body: legs, thighs, ankles, and heels are actively engaged in the practice of staff pose. The rotation of the inner thighs, adjustment of the tailbone help with the sciatica pain. A dedicated practice of this pose can provide a permanent relief

8. Cures Body Injury: One of the health benefits of dandasana is its power to cure the various body injuries. The stretching and strengthening action acts as a potent treatment for body injuries offering relief instantly.

The simple looking Staff pose is a treasure of benefits that can be harvested by anyone given the zeal for the science of yoga.

To Know more about Dandasana, join yoga teacher training in India.

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