Dandasana (Staff pose)
Dandasana is also known as the Rod or the Staff pose. This can be performed as follows:
- Sit straight and tall on the buttocks bones, with your legs outstretched in front of the body, relaxing your arms down by the sides.
- Now bring your legs together, with the inner ankle bones and the inner sides of knee joints are touching each other. If one finds this difficult you can even place your legs slightly apart.
- Push your heels away from the body with toes pointing upwards.
- Breathe in, straighten and stretch up your spine from the tailbone towards the top of your head.
- Breathe out relax your shoulders down now open and expand front of the body, keeping the spine straight.
- Now relaxing the arms by your sides, with palms resting on the floor besides hips fingers point forwards.
- Lengthen your back of the neck by lowering the chin slightly and balance the head evenly at the top of the spin, and face looking forwards. Maintain a straight upright posture, holding your breathe and after that breathe normally.
The benefits of Dandasana are:
- Brings about the stretching of the leg muscles.
- Opens the front of the chest.
- Improves the posture of body.
- Also brings about the body awareness.
- Also helps in relieving problems of the reproductive organs.
- Helps in the improvement of the functioning of kidneys and the digestive organs.
- Prevents the tiredness in the feet by stretching the muscles of the feet.
- Strengthens the muscles of back.
- Relaxes the whole of the body by relieving the stress, strain and exhaustion in the body.
Precautionary measures while performing this asana are:
- Perform if you are suffering from chronic back pain or slipped disc.
- Feet must be placed slightly apart if you feel uncomfortable.
- Practice with caution if suffering from asthma, bronchitis, breathlessness, and ulcers etc.