Yoga Central - Staff Pose

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Yoga Central - Staff Pose
By: Mercedes Aspland

This is the latest article in our yoga central series and today we will be looking at a pose known as staff pose or Dandasana. We will look at how to properly carry out the pose, the benefits you can get from it and anything that you need to consider before beginning. Please read the entire article before trying the pose.

How to Carry Out the Pose

We have put together instructions on how to carry out the pose correctly however there are also a number of modifications that can be done to make the pose easier as well as deeper. These modifications will be found lower in the article.

1. Sit on the floor with your legs stretched out in front of you. It is important to keep your back upright and you can test this by running your hand down your lower spine to see if any vertebrae are protruding. If they are then you should sit on a folded blanket or cushion in order to help keep you upright.

2. If you are still having difficulties keeping a straight back you can try sitting against a wall. The sacrum and the shoulder blades should be against the wall and the lower back should be away from it. In order to help you place a rolled up blanket or bolster between your lower back and the wall.

3. You should sit on the front of your sitting bones and adjust your body so that your tailbone and pubis are an equal distance from the floor. You should now firm your thighs by pressing them down against the floor and turn them slightly inwards and draw the inner groins towards the sacrum. While you do this you should also ensure that you keep your belly soft and do not tense it. Keep the legs active by flexing the feet and pushing away through the heels.

4. You should now lengthen your upper body. You can do this by imagining an energy force pulling up from the pubis to the sternum and then down from the shoulder blades to the tailbone.

5. Remain in this pose for at least one minute before coming out to a simple cross legged position. While holding the pose it important to remember to breath. You should also ensure that your in breath is as long as your out breath.

Tips and Precautions

This is a relatively simple pose to practise and often one that will be done in order to help you move into other poses. However if you have any injuries to your lower back then you should avoid practising this pose until the injury fully heals.

If you are new to this pose you may find it difficult to firm your thighs against the floor and so may want to consider using a prop to help. You can place some light sandbags along your thighs in order to help weigh them down and keep them firm.

Benefits and Focus

Due to the fact that this is more of a preparatory pose than anything else the therapeutic benefits are very small. However it is something that can be of a significant benefit to your posture. Regular practise of this pose can help to firm the muscles in the thighs, hamstrings and back in order to help you improve your posture. In addition it can aid in stretching out the shoulders and the chest. Also practising this pose can help to quieten the mind which can have benefits for people suffering from both stress and anxiety. It is also a good idea to get good at this pose so you are able to move on to more complex pose at a later date.

This article has been supplied by alternative therapies directory. You can also find more information on our Yoga page.

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