Dandasana - Staff Pose


Staff pose is also known as dandasana. It teaches you to sit with correct posture. Practicing this regularly will make your hips and pelvis more flexible and strengthen the lower back. Your upper body should be erect but relaxed while the lower portion should be grounded. You can sit on a blanket to prevent the stiffening of the hips as well as preventing the rounding of lower back and alignment of spine.



  1. Sit on the floor with back straight and legs extended out in front of you. Your legs and feet should be hip width apart and parallel.
  2. Press the sitting bones in the floor and point the crown of your head to the ceiling to lengthen and straighten the spine. 
  3. Flexing your feet, press out through your heels. 
  4. Keep your palms on the floor adjacent to your hips for supporting your spine and relaxing your shoulders down. Keep your torso straight but relaxed.
  5. Ground your lower half firmly to the floor by relaxing the legs. 
  6. Remain in this pose for 20 to 30 seconds


  1. Lay one to three 10-pound sandbags across the tops of your thighs at the hip crease to help ground your thighs.


  1. Do not try if you have any wrist or lower back injury


Target Muscles

Additional Muscles