Traditional
Staff Pose
Dandasana
Sit tall with both legs straight and feet flexed.
- Benefits
- Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
- Props
- No-props
- Hold Time
- 5 to 8 breaths
- Cautions and Contraindications
- Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
- Entering Staff Pose
- Sit with both legs extended in front of you. Press the backs of the legs and heels into the floor. Place the hands beside the hips and lift the spine tall. Take a steady inhale to create length, then use the exhale to settle into the final shape.
- Exiting Staff Pose
- Soften the legs and hands. Shift into another seated position or relax the posture. Pause in a neutral position for a moment before continuing.