Staff Pose
Dandasana is to seated poses what Mountain is to standing poses: an active, upright base. It looks simple but builds real postural strength.
- Level
- Beginner
- Family
- Seated
- Hold
- 5–10 breaths
- Works
- Back, hamstrings, core
- Spine tall like a staff
- Feet active
- Hands press, chest lifts
Step by step
How to do Staff Pose
Begin Sit with legs extended in front of you.
- 01
Sit on a folded blanket with legs extended together.
- 02
Flex the feet, toes pointing up.
- 03
Press the backs of the thighs down and engage the legs.
- 04
Place hands beside the hips, fingers forward.
- 05
Press down through the hands to lift the spine tall.
- 06
Broaden the collarbones and keep the chin level.
- ↩
Coming out. Relax the legs and shake them out.
Breath
Steady, natural breathing with a lifted chest.
Focus
Upright seated posture
Why practise it
Strengthens back muscles and improves seated posture.
Alignment & cues
Shoulders over hips; spine vertical; legs active.
Teacher’s cues
- “Spine tall like a staff”
- “Feet active”
- “Hands press, chest lifts”
Common mistakes
Slumping back onto the tailbone and locking the knees.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Sit higher and bend the knees if the lower back rounds.
Variations
- Arms overhead (Urdhva Hasta Dandasana)
Props
- Folded blanket under hips
- Blocks under hands
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Prepare with
This pose
Follow with
Practise with care
Safety
Sit on height if hamstrings are tight to protect the lower back.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Danda means staff or rod; the seated reference posture in Ashtanga.
Questions
Why is Staff Pose so hard?
Tight hamstrings pull the pelvis backward. Sitting on a blanket helps the spine stay upright.
