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.
Quadriceps (top of the thighs)
Pelvic floor and core muscles
Lower fibers of the traps
The soles of the feet
Back of the neck
Biceps and anterior arm and forearm
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.
How to do Dandasana:
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