Yoga Dandasana or Yogi Staff Pose

Yoga Dandasana at a Glance

How to Do Yoga Dandasana? Follow the Step-by-Step Procedure

Be mindful while doing the Yoga Dandasana or Yogi Staff Pose and initially do this under the guidance of the yoga teacher. As for many standing poses, Tadasana (mountain pose) is the base, same way for seated poses, Staff (seated version of the mountain pose) pose in the base.

1. Start with doing some warmups and stretches and also the preparatory asanas (practice staff pose) to open your hip and shoulder muscles and release the tension in your body.
2. Come to the Dandasana (staff pose) pose, with your legs extended in front and active, your shoulders rolled back and down. Place your palms on the side of your hips. keep your spine straight and head to hip should be in one line.
3. Be grounded on your sit bones, tall and erect. Breathe in deeply and exhale out all the stress and tension within your body and mind.
4. Now inhale deeply bend both your knees and slide it toward your hips, your heels touching your buttocks. Sit as if you are in the Malasana pose, keeping your buttocks on the mat.
5. Exhale deeply and bring your right ankle near to your buttocks and there should be no space between the right calf and thigh.
6. Now keep breathing hold your left foot bring your left heel close to your buttocks and leave no space between the left thigh and calf.
7. Inhale and now lift your left arm up and gently bring your left foot under your left armpit and take the help of your right hand to adjust it properly.
8. Keep your left leg externally rotated at the knee and hip joints. Here the toes would be toward your back and heel under your armpit.
9. Now exhale and gently twist your left hand catch your left knee and slowly bring it down touching the mat and your left knee would rest on the left palm.
10. For the final version of the Yogi staff pose, inhale deeply and keep your right hand extended on the right knee in the chin mudra.
11. Keep breathing mindfully and stay in the Yoga Dandasana pose for about 5 to 6 breaths or as per your comfort.
12. You should be gazing at your right fingertips and keeping your coordination of your breath and pose.
13. When you are about to release, slowly release your left hand and left foot tucked under your left armpit. Come back to the Dandasana pose relax for a few deep breaths and shake your legs.
14. Now you should be doing on the other side coming to the Dandasana pose and tuck your right foot under the right armpit. The left arm will be extended out and placed on the left knee and fingers in the chin mudra.
15. Hold the pose for a few breaths as per your comfort and then come out and be in the Dandasana upright position and relax your legs.
16. Now come to the Shavasana pose and cool down your body with some gentle breaths after this yoga practice.

What are the Benefits of Yoga Dandasana?

• This pose is an advanced variation and has many physical and mental health benefits, which enhance your overall well-being.
• The external rotation of your hips stimulates and helps to release the tension in the hip muscles and enhances flexibility.
• It helps reduce shoulder pain and improves its flexibility level.
• As this needs core engagement throughout the pose, it strengthens your abdominal muscles and also helps to reduce your back pain.
• It improves your mental focus, balance, and stability and also your self-confidence.
• It also helps to improve your spinal awareness and activates your nervous system.
• This also massages your internal organs and promotes a healthy human system.

Health Conditions that Might Benefit from Yoga Dandasana

• Practicing this pose regularly can help people with tight hips and helps to enhance flexibility and reduce the stress and tension in the hips.
• With regular practice, you can improve their digestive issues and blood circulation to their internal organs.
• This can help you to enhance your posture and strengthen your core muscles.
• Practicing this pose can help to improve your focus and concentration in your everyday life.
• This can also help to reduce your stress and anxiety levels and also increase your willpower.

Safety and Precautions

• People with any injury in their legs, arms, knees ankles, hips, or shoulders should avoid doing this pose.
• If you have gone through any recent surgery, your hips, knees ankles, or back should also avoid doing it.
• If you have weak joints or arthritis, should avoid doing this asana.
• If you have high blood pressure, sciatica pain, herniated disc, or lower back pain should avoid this pose.
• Pregnant women and during your menstrual cycle, this pose be avoided.
• Initially this pose should be done under the guidance of the yoga teacher.

Common Mistakes

• Avoid rounding your spine, this can create pain in your lower back.
• Let your chest be open and don’t let it collapse.
• Don’t force the rotation of your shoulders.
• Avoiding to engage your core muscles.
• Don’t push yourself too hard into the pose, give time to your body.
• Respect your body and stop if any pain occurs.

Tips for Yoga Dandasana

• Do this pose on an empty stomach and a yoga mat or soft carpet?
• Warm-up and preparatory poses are essential before starting this asana.
• Resting poses like shavasana is important to do after the completion.
• Your breath should be the guide for the pose movement.
• Engaging your core muscles will help to balance and stabilize the pose.
• Don’t let your lower back collapse or round, you want to maintain the natural lumbar curve while elongating your spine.
• Use props like a folded blanket under your hips and use a strap to bring your foot under the armpit.
• Practice the Staff Pose with your back against a wall and only your shoulder blades and sacrum touching the wall, not your lower back, this can assist your foe the yogi staff pose.
• Practice under the guidance of the yoga teacher and follow the physical alignment principles.

Physical Alignment Principles for Yoga Dandasana

• Physical alignment is the important part to focus on to proceed towards a successful pose.
• Your lifted foot should be in line with the outer thigh of the opposite leg.
• Keep your spine neutral, back elongated, and engaged.
• Let your hips be squared to the floor and keep your gluteus muscles engaged.
• Keep your core and your thigh muscles engaged.
• Distribute the weight evenly on your hips and press the sitting bones on the floor.
• Gaze forward or toward the extended arm.
• Bring your foot as high as possible toward the armpit and the elbow should point to the floor.
• Lean back slightly to open your chest.
• The left knee is on the palm, so the left outer palm rests on the ground.
• Right hand on the left knee in the chin mudra.
• The left arm should be placed under the left armpit.
• Left hip externally rotated.
• Keep Breathing throughout the pose.

Yoga Dandasana and Breath

Align your body with your breath, inhale deeply and elongate your spine and bring your arms up, feel the expansion of your chest. While you exhale, twist your upper body to your left, your left foot under your armpit, and your hand to the floor. Keep breathing, engaging your core muscles, and with every exhale deepen the twist. Inhale and extend your right arm in chin mudra over the right knee and continue breathing mindfully.

Coordinating your breath will enhance your posture and minimize the risk of any pain or sprain. Breathing will make the process smoother keep you relaxed and reduce your stress and anxiety.

Simhasana Variations

• For tight hamstrings, place a folded blanket or yoga block under your hip.
• You can use a strap to bring the foot under your armpit.
• Seated staff pose
• Balancing bound angle pose.
• Crossed-legged Dandasana.
• Supported Dandasana

Conclusion

Yoga Dandasana or Yogi Staff Pose is a powerful seated yoga asana that requires lots of flexibility in hips and pelvis. This pose gives physical and mental benefits – calms and relaxes the body. As an advanced and challenging pose, it should be practiced by experienced practitioners and initially under the guidance of a yoga teacher. 

If you have any health concerns, consult a doctor before attempting this asana. Breathe with each step of the pose. Regular practice will increase patience, focus, balance and stability and self awareness and willpower.

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