All Poses
Dandasana
Staff Pose
beginnerSeated
Muscle Groups
Spinal extensorsCoreQuadricepsHip flexors
The foundational seated pose with legs extended and spine upright, establishing alignment for all seated forward folds.
Alignment Cues
- 1.Sit with legs extended and together
- 2.Flex the feet, pressing through the heels
- 3.Press the palms or fingertips into the floor beside the hips
- 4.Lift the chest and lengthen the spine
- 5.Engage the thighs and press them toward the floor
Benefits
- +Strengthens the back muscles
- +Stretches the chest and shoulders
- +Improves posture
- +Calms the mind
Muscle Groups
Spinal extensorsCoreQuadricepsHip flexors
Contraindications
- Wrist injury
- Lower back injury