Image of Maggie Anderson taken by Maggie Anderson
Staff or Dandasana pose is a simple and powerful pose. Great for strengthening the back muscles, stretching the shoulders and chest, improving posture and has therapeutic applications for sciatica. When in this pose really take a moment to breathe. Even close your eyes. Allow Kundalini Energy to flow through you from your Root Chakra all the way up your spine and out your Crown Chakra. Feel the pulsing waves of this energy flowing up and down your spine for, my favorite, a final release as you move into a Seated Forward Bend pose. Also, nice fact to know is that this pose is part of the Five Tibetan Rites sequence that I practice every day.
Directions on how to come into the pose:
Sit on the floor with legs together or walking distance apart. Ankles flexed, pressing through the heels. Remove the fleshing parts of your sits bones out and away. Press hands palms down into the mat beside your hips. Elongate the spine tall as you inhale. (To be sure your spine is naturally straight you can always come into this pose against a wall with a rolled up towel between the wall and the lower back.)
Sit towards the front of the sitting bones. Firm the thighs but keep belly soft, press thighs down against floor, rotating slightly towards each other. Ground down through the sits bones and you lift up from the crown of the head. The spine is the “staff” rooted firmly into the Earth. Hold the pose for one minute or longer. Either come out or you are already prepped to move into Seated Forward Bend.
When not to do this pose or to modify/Contraindications:
If you have wrist or lower back injuries you may choose to avoid or modify this pose. To modify you may sit on a blanket or a bolster to lift the pelvis. This is helpful if you have tight hamstrings and the torso feels like it’s leaning back.
Check out my calendar for group yoga classes dates and time.