Daṇḍāsana

Dandasana (Sanskrit: दण्डासन; IAST: Daṇḍāsana) or Staff Pose^[1] is an asana.

Etymology

The name comes from the Sanskrit words Danda (दन्द, Danda) meaning "stick",^[2] and Asana (आसन, Āsana) meaning "posture" or "seat".^[3]

Description

The foundation of all seated yoga asanas - forward bends and twists.

To achieve this pose, begin in a seated position with the legs extended forward. The palms or the fingertips (if the palms don't reach) should be rested on either side of the body. The upper-body should be extending upward through the crown of the head, and the back should be completely perpendicular to the ground (as though sitting against a wall). If this is not possible, one may want to use a block underneath one's sitting bones to reduce the intensity in the hamstring muscles. The entire core should be engaged and ujjayi breath active throughout this pose. The legs should be squeezing together, and the toes should be pointing inwards toward the body. It may even be possible to create space between the heels and the ground by activating the leg muscles.

This pose is usually followed by Paschimottanasana (forward fold).

Benefits

Believed^{[citation needed]} to help improve digestion, prevent sciatic pain, and stretch and activate the muscles of the legs. Can also prevent tiredness in the feet and calf-muscles.

See also

• List of Hatha yoga postures

References

1. ^ "Yoga Journal - Staff Pose". http://www.yogajournal.com/poses/2480. Retrieved 2011-04-09. 
2. ^ "Dandasana - AshtangaYoga.info". http://www.ashtangayoga.info/practice/asana-vinyasa-series/primary-series-yoga-chikitsa/item/dandasana/. Retrieved 2011-04-11. 
3. ^ Sinha, S.C. (1 June 1996). Dictionary of Philosophy. Anmol Publications PVT. LTD.. p. 18. ISBN 9788170412939. http://books.google.com/books?id=-zzRvh1fRzEC&pg=PA18. Retrieved 9 April 2011. 

Further reading

• Iyengar, B. K. S. (1 October 2005). Illustrated Light On Yoga. HarperCollins. ISBN 9788172236069. http://books.google.com/books?id=pbx5AAAACAAJ. Retrieved 9 April 2011. 
• Saraswati, Swami Satyananda (1 August 2003). Asana Pranayama Mudra Bandha. Nesma Books India. ISBN 9788186336144. http://books.google.com/books?id=YpR1QgAACAAJ. Retrieved 9 April 2011. 
• Saraswati, Swami Satyananda (January 2004). A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. Nesma Books India. ISBN 9788185787084. http://books.google.com/books?id=eWOrAAAACAAJ. Retrieved 9 April 2011. 

External links

• Dandasana based asanas
• Instruction

Images

• [1]
• [2]

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