Staff Pose

Dandasana

Staff Pose is the seated equivalent of Mountain Pose — legs extended straight, spine tall, hands beside the hips. It establishes the upright foundation from which the seated poses and forward folds begin. Active legs and a lifted chest set the tone for the seated practice.

Alignment cues

• Sit tall with the legs straight and together
• Flex the feet and press the thighs down
• Lift through the crown, hands beside the hips

Benefits

• Establishes an upright, active seated posture
• Stretches the hamstrings and calves
• Strengthens the back muscles

Modifications

• Sit on a folded blanket if the low back rounds
• Bend the knees slightly if the hamstrings pull the spine down