Side Plank Pose
March 28, 2015
Standing Forward Bend
March 27, 2015

Staff Pose

LEVEL

Anatomy

,

Pose Type

Sanskrit

Dandasana
(dahn-DAHS-anna)
danda = staff or rod 

BENEFITS

  • Teaches students the correct posture needed for more advanced yoga postures
  • Strengthens back and thigh muscles
  • Stretches hamstrings, calves, heels, arms, and shoulders

CONTRAINDICATIONS

  • Low back injury
  • Wrist injury

HOW TO

  1. Sit on the floor with your legs together and outstretched in front of you. Flex your feet.
  2. Place your palms on the floor next to your hips, fingers facing forward. Gently press your palms into the floor to lengthen your spine. Reach the crown of your head toward the sky.
  3. Stay in Staff pose for up to a minute.

MODIFY OR REPLACE

Alternatives:

Modifications:

  • Sit on the edge of a folded blanket to lessen the stretch in the hamstrings.

SEQUENCING TIPS

Before:

After:

TEACHING CUES

  • Slide the flesh of your buttocks out from under you before coming into the pose.
  • Draw the abdominal muscles in toward the spine.
  • Release any tension in the upper body.

VARIATIONS

  • Sit against a wall. Gently press the lower back, shoulders, and back of the head against the wall. Stay in the pose for several breaths.

WATCH OUT FOR

  • Rounding of the back
  • Shoulders hunching