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 Passive Stretch
  2. Spine Extension PAILS & RAILS
  3. Spine Extension PNF
  4. Spine Extension Axials
  5. Spine Extension Passive Range Hold
  6. Spine Extension Hovers
  7. Spine 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
Knee Extension Knee Extension in Dandasana
Dandasana Study Guide →

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