Dandasana (Staff or Stick Pose)
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Yoga Techniques and Fitness
Overview
In this lesson, we present Dandasana (Staff Pose), a foundational seated posture that serves as the basis for forward bends and other seated poses.
Objective
Understand the alignment, energetics, and teaching considerations for Dandasana.
What You'll Get
You'll learn how this deceptively simple pose activates energy lines throughout the body and establishes the postural foundation for more complex seated work. We cover how to prop for tight hamstrings or low back discomfort, and why it's important not to force the legs flat if that compromises spinal alignment. You'll gain insight into how Dandasana functions as a neutralizing pose and a diagnostic tool, helping you assess where students need support before moving into deeper stretches or twists.
Dandasana
Padangustha Dandasana
Urdhva Hasta Dandasana
Dandasana
don-DAHS-anna
“danda” = staff or stick
Staff Pose
Also known as: Stick Pose
Heart of Pose
- Stabilizing
- Neutralizing
- Forward Bend
Notes
- Sometimes considered a seated version of (or comparable to) Tadasana (Mountain Pose).
- Often used to neutralize and/or assess change during and after other seated poses.
- Lengthening hamstrings beforehand makes it easier to sit upright in this pose.
See Also
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