Dandasana
Functional Ashtanga

Dandasana

Staff
Knee Extension

Dandasana (Staff Pose)

Seated upright with legs extended, building spinal extension and hamstring engagement.

Key mobility focus: knee extension

FRC Mobility Protocols

These videos target knee extension for Dandasana:

  1. Knee Extension Passive Stretch
  2. Knee Extension PAILS & RAILS
  3. Knee Extension Hovers
  4. Knee Extension Lift Offs

Other Movements in Dandasana

4 more
ankle-eversion ankle-eversion in Dandasana
Ankle Dorsiflexion Ankle Dorsiflexion in Dandasana
Hip Flexion Hip Flexion in Dandasana
Spine Extension Spine Extension in Dandasana
Dandasana Study Guide →