The Health Benefits of Dandasana (Staff Pose or Stick Pose)

By CNY Healing Arts Published on

We here at CNY Healing Arts Center are proud to present you with Dandasana, the foundation of all seated Yoga poses. Although often used as a resting or preparatory pose, Staff pose holds real benefits for your body and mind. When performed correctly, Dandasana strengthens all major core muscles, improves posture, and increases stamina! Trust us, this is one of those poses that looks simple at first glance, but can really kick your butt if you follow the instructions below. We utilize this pose daily as well as in our Yoga practices. We offer classes at our centers in Syracuse, Rochester, and Albany. To attend a class, click here to check out our current class schedule.

Getting into Staff Pose:
Roll out a mat and sit on it, or take a spot on the ground. Extend your legs straight out in front of your body with your thighs as flat on the floor as possible. If it is difficult to keep your spine stacked vertically, try sitting with your back against a wall for straight posture. The sacrum and the shoulder blades should touch the wall, but not the lower back or back of the head. If your head is touching the wall, you are slouching!

Use your hands to pull the flesh of your buttocks back and out of the way of your sitting bones so you can sit more directly on them. To make this posture more comfortable, you may fold a blanket under yourself or sit on a piled carpet. Rest your arms alongside the body with palms on the floor. Warm up your leg muscles by pressing your heels into the floor, but avoid locking your knees. Firm the thighs and rotate them gently towards each other, keeping the feet flexed.

Gradually lift your chest and drop your shoulder blades down towards your back. Inhale slowly throughout this entire process and keep your chin at a slightly lowered position. Imagine your spine as the “staff” in this pose, rooted firmly in the earth. Do not flex your abdominal muscles, but make a conscious effort to pin your thighs down. Hold this position for a minute or two.

The Benefits of Staff Pose:

  • Helps improve posture
  • Strengthens back muscles
  • Lengthens and stretches the spine
  • May help to relieve complications related to the reproductive organs
  • Stretches shoulders and chest
  • Nourishes your body’s resistance to back and hip injuries
  • Helps to calm brain cells
  • May improve functionality of the digestive organs
  • Creates body awareness
  • Helps improve alignment of body
  • Provides a mild stretch for hamstrings