Staff Pose

The Mountain Pose of seated postures

Dandasana means staff or rod, and the image is a straight, upright spine above two active legs. Nothing about it looks difficult, yet many people find that they cannot sit upright with straight legs on the floor. Tight hamstrings pull the pelvis backward and the lower back rounds as a result. Learning to tilt the pelvis forward here gives you the same starting position for every seated fold and twist.

How to do Staff Pose

• Sit with the legs straight out in front, on a folded blanket if the lower back rounds
• Move the flesh of the buttocks out to the sides so you sit on the sitting bones
• Flex the feet so the toes point up, and press through the heels
• Firm the thighs and press them gently down, without locking the knees
• Place the hands beside the hips, fingers forward, and press down to lift the chest
• Keep the shoulders over the hips and the chin level, and hold for 5 to 10 breaths

If your lower back rounds

• Sit on one or two folded blankets until the pelvis can tilt forward
• Bend the knees slightly, with a rolled blanket underneath if that helps
• Sit with your back against a wall to feel the upright line
• Put blocks under your hands if your arms are short for the lift

What Staff Pose works

The muscles along the spine work to hold you upright, the thighs stay active, and the backs of the legs lengthen gently. It is a useful place to check your posture before Seated Forward Fold, Head-to-Knee or Boat Pose. If you can keep this shape, you will fold from the hips in those poses instead of rounding from the waist.

Who should take care

With lower-back sensitivity, sit high and bend the knees so the spine is not forced to round. Go gently with a recent hamstring injury, and ease the hand press if your wrists are sore by using fists or blocks. If you have a disc problem, follow the advice of your clinician on long seated positions.