Lady doing yoga pose dandasana - the staff

Dandasana - The Staff

June 19, 2020

Dandasana - The Staff


Danda = staff.

Asana = steady pose.

This posture will help to align the spine and develop the strength in Core to maintain correct alignment throughout the day. This posture will prepare the body and mind for deeper more advanced postures and help to establish a foundation in the practise of yoga.

How to do Dandasana

Sit with the legs extended, the feet flexed and a straight spine, focus on your alignment and the sensation of drawing up the lower abdominal muscles. Broaden the upper back and release your shoulders away from your ears breathe slowly through your nose. 

Hold the posture for as long as required.


It is possible to widen the legs just a little bit or elevate the hips if you find it particularly demanding to maintain a straight spine.

If you wish to advance this posture try the following. Lift the arms up above your head with the palms facing each other continue to breathe slowly. As you lift your arms work to maintain a straight spine by continuously drawing up the lower abdominal muscles. When the arms lift the centre of gravity moves accordingly this could cause the lower back to arch, it is important to remain strong through the lower stomach muscles so that this does not happen. 

Lifting the arms above the head for long periods of time is not suitable for those with high or low blood pressure.

If you feel pain or discomfort, relax the posture immediately.

This blog article was written by Sue Fuller creator of the Yoga 2 Hear range of audio yoga classes and teacher training courses.