Dandasana
Functional Ashtanga

Dandasana

Staff
Spine Extension

Dandasana (Staff Pose)

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

Key mobility focus: spine extension

FRC Mobility Protocols

These videos target spine extension for Dandasana:

  1. Spine Extension Axials
  2. Spine Extension Hovers
  3. Spine Extension Lift Offs
  4. Spine Extension PAILS & RAILS
  5. Spine Extension Passive Range Hold
  6. Spine Extension Passive Stretch
  7. Spine Extension PNF

Other Movements in Dandasana

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