Dandasana (Staff Pose), is a beginner level asana that is an easy, simple yet effective. The pose helps you get the basic posture needed to practice other seated yoga poses. Dandasana is the basis of all seated poses and the most important part of this pose is posture and alignment. It is not just about sitting, but it also strengthens your spine and provides flexibility.

While practicing this asana, the practitioner needs to keep his spine in a straight position. For relaxation and ease during the practice of this asana, you can use any prop for your waist.

Dandasana helps in giving a good stretch to the hamstrings and calves. It increases your awareness of the spine. If you have any problem in your hamstrings and calves, or you are an athlete and participate in marathons, then you can practice this asana.

Dandasana Basics

Sanskrit PronunciationDandasana
Meaningdanda= staff/ asana = pose
Pose TypeSeated pose
Pose LevelBeginner pose
Style of yogaHatha Yoga
Other NamesStaff pose or Stick Pose
StretchesSpine, Tailbone, and Neck
Strengthening Spine, Back, Tailbone, and Shoulders
DurationAs feel as comfortable


Dandasana is formed by combining two words, in which the first word can be called Danda i.e. stick and the second word can be called Asana i.e. seat or posture. It is also known as Staff Pose in English. The shape of the spinal column is held straight and vertically upright – much like an actual staff or stick.

The ancient Hatha Yoga texts, including the Hatha Yoga Pradipika and the Gheranda Samhita, do not go into specific details about the physical alignment and practice of individual asanas, including Dandasana or the Staff Pose, as it is practiced in modern yoga. These ancient texts primarily focus on broader aspects of yoga philosophy, meditation, and the energetic aspects of the practice.

Practice Guide for Dandasana (Staff Pose)

Dandasana involves a sequence of movements that challenge the practitioner’s strength, flexibility, and focus. To facilitate a step-by-step approach, the pose is divided into key components, allowing practitioners to grasp each element before attempting the full pose. These components typically include the initial posture, transitional phases, and the final position.

Preparatory Poses

How to do Dandasana (Staff Pose)

The key elements of alignment in Staff Pose include:

Seated Position: Sit on the floor with your legs extended straight in front of you. Your feet should be flexed, with the toes pointing toward the ceiling.

Spine Alignment: Keep your spine straight and tall. Engage your core muscles to support the lengthening of the spine.

Shoulder Placement: Relax your shoulders away from your ears, allowing them to be broad and open. This helps to maintain an upright and comfortable posture.

Hand Placement: Place your hands on the floor beside your hips, fingers pointing forward. Use your hands to support your spine and lift through the crown of your head.

Leg Engagement: Activate your leg muscles by pressing your thighs into the floor and flexing your feet. This action helps to create strength and stability in the pose.

Dandasana Benefits

Improves posture

During the practice of Dandasana you keep your spine straight for a long time. It helps maintain correct posture while standing, sitting or walking. This asana not only helps in reducing the risk of strain in the body, but it is also beneficial in maintaining your energy levels.

Calms the mind

Like all other yoga asanas, this asana can also prove helpful in keeping the mind calm. Regular practice of this posture is believed to reduce the stress hormone cortisol which can help calm the mind and focus.

Stretches the shoulder

People who do desk work for long periods of time often suffer from shoulder pain. In such a situation, Dandasana can be practiced to get relief from this problem also. It is said that doing Dandasana stretches the shoulders, which can reduce the problem of pain.

Improve digestion

For the overall health of any person, it is very important for his digestive system to be healthy. Digestive problems like constipation, acid reflux and bloating cause a lot of discomfort. To avoid these, you can practice Dandasana.

Relief from sciatica

Dandasana is a good treatment to get relief from the tension in the lower body like legs, thighs, ankles and pain caused by wearing high heels. This asana is also effective in providing relief from inner thigh pain, tailbone and sciatica pain.

By establishing a strong and aligned base in Staff Pose, practitioners can enhance the benefits and effectiveness of subsequent seated yoga postures.


  • If you have a lower back or injury avoid this asana
  • People suffering from any chronic spinal problems must avoid this asana.
  • Dandasana is a warm-up pose so shall be practice on an empty stomach for good results.
  • While doing any asana, do not use more force than your physical capacity.


Dandasana, as commonly practiced in modern yoga, involves sitting on the floor with the legs extended straight, feet together, and the spine upright. The arms are usually placed alongside the body with the palms resting on the floor. While the basic idea of sitting with a straight spine is present in some classical texts.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional