Yoga Pose Of The Week: The Staff Pose

Staff Pose
Trudy Vains

Yoga Expert

Sep 11, 2021

AKA –  Dandasana

‘Danda’ means stick or staff.

‘Asana’ means pose.

Staff pose is incredibly powerful for your body, its looks so easy, yet there is a lot going on.  Your body is in a “L” shape and its working alignment/posture, strengthening and lengthening back muscles, shoulders and chest.  Not only is it powerful for your body but its also powerful for your mind.

The meaning behind Staff Pose, refers to the spine being positioned like a staff, or a rod. The spine supports the entire body like a strong staff, which presents as straight and strong.

Staff pose is a foundation pose which means that you can start any seated pose from this position, and over time you can add more to it, and being a preparatory pose, aids in moving with confidence alongside regular practice.

Spinal alignment and core awareness are important, so if you are new to yoga, try Dandasana first as it helps with the most common of poses and into harder postures as well.


How to get there –

Sit on the floor, with your legs extended straight in front of you, and flex both feet.

Engage your thighs, (this may lead to your heals lifting off the floor), try your best to keep both feet on the floor.

Spine nice and straight, shoulders over hips, and then relax shoulders down.

Place palms on the floor, on either side of your hips.

Engage your core – belly button to spine.

Inhale to lengthen your spine.

Exhale, hold the pose, keeping legs and arms active.

Breath continues, nice and long, in and out through your nose.

Stay for as long as you like, keeping awareness at your breath and your body.

How to exit the pose –

Engage your core.

Relax arms and then legs.

Counter pose – Bridge Pose.


Bridge Pose
Bridge Pose Is A Backben That Will Expand Your Chest, Open Your Heart Chakra (Anahata) And Keep Your Spine Flexible.


Benefits –

  • Stretches your hamstrings.
  • Helps improve posture.
  • Strengthens back muscles and hip flexors.
  • Strengthens pelvic floor muscles.
  • Improves core stability.
  • Creates confidence and internal heat.
  • Improves digestion.
  • Creates body awareness.
  • Calms your mind.


Alignment Tips –

Use the wall, sit flat against the wall for spine support.

Use yoga blocks If you feel like your arms are too short.

Bend your knees if you have tight hamstrings.

Contraindications –

Wrist or elbow injury.

Pre-existing back injuries or issues.

Knee pain.

Always do what your body says is ok, anyone can practice yoga, listen to your body, it’s telling you a story.

Always be kind to yourself, move with ease and grace. You are the most important person in your life.



By Trudy Vains

Yoga Expert

Trudy Vains is an Author, Yoga Teacher, and APP creator. Trudy’s book, 'Fused,' provides inspiration and a positive mindset in overcoming challenges. Trudy’s APP - 'Back Happy Yoga,' provides classes for mobility issues, back aches and pains, and stretches you can do at your desk.


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