Dandasana is known as the staff pose and is a foundational seated posture. Danda means staff and asana posture or seat are combined to form the term dandasana. If you have taken a flow class you may have heard the term combined with another word Chaturanga Dandasana or the 4 limb staff pose that is often shorted to simply chaturanga . 

Dandasana is the basis of all seated postures. The staff position is often used as a preparation for other postures, yet alone it holds its own beauty in strength and power and subtle nuance. 

Staff Strengthens
Ankles 
Shins
Quadriceps (top of the thighs)
Spinal muscles
Pelvic floor and core muscles 
Triceps
Lower fibers of the traps

Staff Stretches
The soles of the feet
Calves
Hamstrings
Glutes
Back of the neck
Wrists flexors
Biceps and anterior arm and forearm

Subtle Anatomy
This pose activates the root lock (mula bandha), belly lock (udiyana bandha) and chin lock (jalandahara bandha), collectively known as the great lock (maha bandha). This contains and circulates the energy within the torso. The hand lock (hasta bandha) may also be engaged if the palm is flat on the floor with activity evenly spread across the hand to engage the arches of the palms.

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Hanumanasana  (hah-new-mahn-AHS-anna) (aka monkey pose) is the Sanskrit yoga name to the famous front splits: an intense but stunningly beautiful posture that requires consistent practice to achieve the rage of flexibility. Hanuman is the name of the iconic monkey character in the story the Ramayana. In the stories he was the son of Vayu, the God of the Winds. Hanuman was famous for his magically powerful leaps, as he was able to jump over incredibly long distances. In one tale, Hanuman leaps over the ocean and moves a literal mountain to save Sita from the demon Ravana to reunite her with her great love Ram. As such he represents devotion to friendship and sees the love of is friends in all things.

The fuller expressions of spits can vary from intermediate to advanced. Yet Hanumanasana is easily adapted for the beginner practitioner with a few props or by working the sides of the splits separately by taking a half spits to access the front side (calf, hamstrings, groin, hip flexion) and a lunge pose to access the back thigh (quads, hip flexors stretch and groin). Do good warm up before doing the posture with some extra focus on the hamstrings and hip flexors. You can also do back-bend in Hanuman asana as variation (mild back-bend version pictured above), for advanced version we recommend working with a teacher. Practitioners with hamstring, low back or groin injury should avoid this pose until they get a doctors clearance.

Benefits
Improves flexibility of hamstrings, calves, groins, pelvis, and hips.
Tones the pelvic floor (root lock)
Gives a feeling of grounding.
Stimulates the abdominal organs as you engage your core.
If taking a back-bend version it will also strengthen the spinal muscles. 

Step-by-Step Instructions

Prepare your body for Monkey Pose by doing a warm-up.

1. Come to a kneeling position with your thighs perpendicular to the floor. 
2. Exhale as you lower your hands to the floor in front of your knees, "tenting" them so you are up on your fingertips. 
3. Bring your right leg straight out in front of you, the heel on the floor. Flex your right foot strongly.
4. Begin to slide your right foot forward, keeping your right leg straight, as you also extend the left leg as straight as possible behind you. It helps to bring your right heel off your mat so that it slides more easily. 
5. Keep your hips facing forward. The toes of the left foot can be tucked under or you can release the top of that foot to the floor.
6. Hold the pose for five to 10 breaths (or the time of the monthly challenge) and then repeat on the other side.

Common Pitfalls 

As with all intermediate and advanced postures we highly recommend working with a qualified teacher to help you find your form and understand your appropriate limits. 

Hanuman pose features a closed hip position to fully access the hip flexors. It is common to open the hips up in an effort to get closer to the floor. You will get more out of the pose that will set you up for other expressions later bu taking your time and working more patiently and skillfully through the closed hip variation. 

Variations to Progress

Make it easier:
Place a blanket under your front heel to help you slide forward. Go slowly by squeezing the thighs towards each other so that you can control your descent and stop when you need to.

Place a yoga block under each hand to support yourself if you cannot straighten your back leg completely or the floor simply feels far away.

Place this block under your front hamstring for support if it does not come down to the floor.

Add a challenge:
If you are able lower yourself all the way to the floor with fully straight legs, lift your arms overhead and take a slight back-bend. 
or 
Bow fully forward to deepen the hamstring stretch on the front thigh. 

Preparation
Prepare your body for Monkey Pose by doing other yoga poses that stretch the hamstrings and open the hips.

Dangling
Downward Facing Dog
Warrior Three
Yin- Dragons
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Naukā (नौका) = A small boat
Asana (आसन) = Pose, Posture, Seat

Naukasana aka the little boat pose is a challenging variation of the boat pose the fully engages the front of the body. This is a core strengthener. This position is known by additional names in other modalities such as C-curve in Pilates and Hollow Body in AcroYoga. 

There are a few different ways to enter the low boat position. 

From Traditional Boat Pose 
Lower from the V-shape of the boat by tucking the tailbone and rounding down. 

From supine with knees to chest. 
As you hug the knees into the chest, lift the shoulders off the ground and pull the chin towards the chest. As you release the knees slowly open the front of the body while keeping the shoulder blades off of the ground and a strong posterior tilt of the pelvis. 

From Supine
Begin on your back with the arms alongside the body. Engage the core and tuck the pelvis as you lift the shoulder blades away from the ground. Note: this is a more challenging option. 

Variations include:
Beginner-Keep the arms along the sides and knees bent
Intermediate- Keep the arms along the side body and straighten the legs. 
Advanced- Bring the arms alongside the ears and straighten the legs. 

Benefits

• Improves balance and posture
  
• Strengthens the core muscles, hip flexors and quads (when the legs are fully extended). If the feet are in plantarflexion (pointed) the calves will also be strengthened 
  
• Improves concentration
  

Common pitfalls and contraindications

• It is common to allow the shoulders to sink back to the floor especially when the arms are alongside the ears.
  
  
• If you have spinal injuries or spinal sensitivities, the easier modifications may be needed
  
• Not recommended for second and third trimester in pregnancy 
  
• Do not practice if you have a hernia or have had recent abdominal surgery 
  
• Avoid if you are experiencing low blood pressure
  

Preparatory poses and exercisesCat / Cow 
Bandha Engagements
Navasana

Counter PosesBridge Pose
Join us for a low boat challenge!

Did you know there is a difference between crow pose and crane pose? If you have been confused, you are not alone. There is certainly some confusion between crow pose (Kakasana) and crane pose (Bakasana). 

It is super common that bakasana will be used to call out the pose in a class no matter which option/variation the students choose. So common that many students have never herd of the term kakasana. It is not that teachers have been trying to mislead you, it is simply easier in many cases to use the more recognizable term. Kakasana, the crow pose is really a preparation and bent elbow version of bakasana, the crane pose. Most students actually practice kakasana, the crow, since they are not quite ready to fully straighten the arms for bakasana. 

Bakasana, the crane, requires far greater strength in the triceps to straighten the arms at the elbows. Bakasana, also needs increased strength in the core, the hip flexors, inner thighs, wrists, fingers, and shoulders. In addition to the power the body needs, both kakasana and bakasana need flexibility in the muscles of the back, the glutes, and mobility in the wrists flexors. 

Both kakasana (crow pose) and bakasana (crane pose) are in the category of arm balance aka hand balancing. The torso shape remains compact as the weight of the body shifts to bring the center of gravity over the hands. 
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These poses are not for students with acute injuries to the wrists and shoulders. 

How to do Crow Pose/ Crane Pose

1. Begin in a squat with the toes together and the knees shoulder distance apart.
2. Place the hands on the ground approximately 8" in front of the feet, allow the hand to be shoulder distance or slightly wider apart. 
3. Lift the hips enough to guide the knees into the underarm space or if the hips/ back are too tight, place the knees to the outside of the shoulders, or on the back of the triceps. Note: for crane pose the knees will need to be up into the underarm space as you cannot straighten the arms with the weight of the body sitting on the elbows. 
4. Shift the bodyweight forward to stack the elbows over the wrists. For Kakasana the elbows will remain bent similar to chaturanga. For bakasana the elbows will straighten as the weight continues to move forward and the shoulders move beyond the fingers (plange). 
5. DO NOT rush or jump the feet off the ground!. Instead move slowly and keep the fingers active as the weight shifts forward until the toes feel light. 
6. Lift the toes off of the earth and pull the heels towards the bottom. (You can always just lift one set of toes first to test your weight on the arms).
7. In both kakasana and bakasana press firmly into the floor with active fingers. Pull the belly inward. Squeeze the inner thighs. Core support is key to holding the body onto the back of the arms. 
8. Hold for 5-10 breaths then return the feet to the floor. (or take out 30 day crow pose challenge and build up to a 2 minute hold).

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About Chris Loebsack

• ​Chris Loebsack, 500 E.R.Y.T,  fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy. A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators. 
  Chris's Teaching Schedule

Downward facing dog pose, Adho Mukha Svanasana, is one of the most recognized poses in all of yoga. The foundational pose spans the hatha (alignment) and vinyasa (to place with intention, flow) traditions. All physical yoga actually falls under the banner of "Hatha" yoga which actually means vigorous yoga, however the term has also become synonymous with the alignment forms of the physical practice. Even non-yoga practitioners will likely recognize this upside down triangle shape as the yoga pose downward facing dog. The position may be taught as a stand alone position. It often shows up in moving forms of flow yoga (vinyasa) where the downward dog pose is practiced as part of a moving sequence such as in sun salutations (Surya Namaskra).

Downward facing dog pose is an inversion posture. An Inversion is characterized by any pose that has the head lower than the heart. As both hands press into the ground and push the floor away this pose sets the stage for hand balancing (aka. arm balancing) postures. The hinge at the hips (anterior tilt of the pelvis) folds the body forward so this position is also a forward fold.

Benefits

• Improves upper body strength and shoulder flexibility
• Strengthens the core muscles, hip flexors and quads (when the legs are fully extended). 
• Ads an active stretch to the hamstrings. If the heels are pressing downward when the legs are extended the calves will also be stretched 
• Improves concentration

Common pitfalls and contraindications

• If the hamstrings are tight it will be difficult to straighten the legs. 
• The wrists may get sore if the hands are not grounded properly. 
• Not recommended for students with wrist or shoulder injuries
• Tightness in the shoulders makes it difficult to press the chest back towards the thighs. ​

Preparatory Poses
Mountain Pose
​Standing Forward Fold
Staff Pose 
Table Top Pose
Plank Pose

Counter Poses
Child's Pose
Crocodile
Cobra
Upward Facing Dog

Blog by Chris Loebsack 500hr ERYT