Dandasana is the simplest form of sitting in yoga. It is well known as the basic staff pose. This basic sitting posture looks easy but to perfect this posture requires strict attention to detail. To do the dandasana posture you need to sit in a right angle and breath normally. Your body should be relaxed and close your eyes for better concentration.
- Dandasana helps relax the body and mind, lengthens and realigns the spine, stretches the legs, stimulates the respiratory system, increase energy flow and prepares you for other asanas (yoga postures).
Below are 10 easy steps on how to practice dandasana
- Sit down on the floor with both of your legs stretched out in front of you, your toes should be pointing up.
- Place your hands next to your hips, your palm should be flat on the floor.
- With your hands on the floor, lift your spine back a little and lower yourself gently to the ground. If done correctly you should feel rooted to the ground.
- Stretch your heels away from you by pointing your toes upward and slightly tighten your knees.
- Once you got the basic posture down, press down on your palms and breathe. Try to extend your spine by using your palms and back muscles.
- Lift your shoulders up and tilt it back to open up your chest area so you can breathe in more oxygen.
- Extend your neck upward while keep your face looking straight, imagine the top of your head is being held by a string.
- Keep breathing normally, close your eyes and relax all the muscles around your face (jaw, cheeks, forehead, etc.).
- Stay in this posture for 5-10 minutes or longer, remember to close your eyes and concentrate on your breathing.
- For beginners, this posture might feel uncomfortable around the hamstrings and feet area. Beginners can release some tension by pointing the feet forward until they get more flexible.
Category: Physical Energy