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Classic Studies On Yoga

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Dandasana: Meaning, Steps, Benefits

3 min read
Dandasana

Introduction

Dandasana is a simple sitting yoga posture. We have no reference in medieval yoga texts. Hence, this is a posture of recent origin. However the nineteenth century yoga text Sritattvanidhi describes a pose with this name. But it is a different version that differs from the one we know it today.

Though this posture is a seated posture, it is not used for meditation or Pranayama. Moreover, this posture is the starting position for many other seated postures.

Postures like Merudandasana and Chaduranga Dandasana are popular among this group of Asanas.

Dandasana Information

Pose NameDandasana
Sanskritदण्डासन
IASTDaṇḍāsana
English NameStaff Pose
OriginModern
LevelBasic
GroupDandasana
TypeSeated Posture

Dandasana Meaning

In Sanskrit, Danda means a stick or staff. Asana means a sitting position. Therefore this posture gets the name Staff Pose in English.

Furthermore, the legs are put on the floor like a staff. That is why call this yoga posture by this name.

How to do Dandasana?

Precautions

It is not a hard to perform category that involves cumbersome twists and bends. So, there is no big risk in taking this posture for practice. Yet, those who have issues either in their back or in their arms should take care.

Preparatory Poses

As we have seen already, it is fairly easy to perform. Hence it requires no other preparatory poses.

Dandasana Steps

Step 1

Sit with legs outstretched and close together.

Step 2

Place your palms on the floor along the sides of the body fingers facing forward. Keep the body straight and erect.

Step 3

Tighten the muscles of the legs and straighten them. While the heels are stretched out, bring soles and toes towards your body. Ensure that, there is no gap between the leg and floor especially under knee joints.

Step 4

Breathe Normally. Keep the position as long as it is comfortable.

Duration

For beginners, thirty seconds to one minutes enough. For getting the fuller benefits, one should extend the duration of the pose up to five minutes.

Tips to Beginners

A beginner who experiences difficulty may use a folded blanket under her sitting bones.

Advanced Pose Considerations

After mastering staff posture, one may consider the practice the following poses.

  • Merudandasana
  • Chadurangadandasana
  • Uthitta Hasta Merudandasana
  • Mukta Hasta Merudandasana

Dandasana Benefits

Staff Pose is the preparatory pose for a further practice of more intensive poses like Adept Posture, Lotus Posture, Pascimottanasana, and Bound Angle Pose.

The practice of Staff Pose enables the performer to correct the posture anomalies developed over a time. Hence it improves your posture and alignment.

This posture massages and strengthens the muscles of the legs, arms, stomach, and lower spine. So it will be helpful for conditions like Sciatica Pain, Degenerated discs, indigestion.

Staff Pose helps the ladies for health conditions like menstrual disorders.

Furthermore, By this practice, the practitioner experiences a calm state of mind.

Thirunavukkarasu Sivasubramaniam

He has got 40 years of experience in traditional yoga philosophy and practice. He is well versed in Classical Sanskrit and Classical Tamil texts. His other area of proficiency includes Tantra and South Indian Astrology.

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